What to eat after a run at night: 5 healthy protein dishes for dinner

After a tough afternoon training session, runners need to recover properly to perform at their best. Nutrition plays an important role in this process and protein is essential for muscle repair and growth. It's not all about carbohydrates. Thus, planning the last meal of the day rich in protein is important for runners to get the most out of their training sessions.

In this new RUNNEA Magazine post, we will discuss the importance of protein as part of a runner's diet and how it can help with recovery after intense running sessions. We'll also look at some examples of protein-rich meals that can be consumed post-workout in the late afternoon. Finally, we will explore some tips on how to integrate more protein into our diet for better performance and recovery.

Why should you include protein in your post-workout dinner?

On other occasions, at RUNNEA, we have already told you about, but we should not neglect the fact that eating the right amount of protein at dinner can help us, as runners, to recover faster and more effectively from each of our training sessions.

In our specific case as runners, protein takes on a dimension at dinner because it helps us replenish energy reserves that have been depleted during the day and provide our bodies with the essential amino acids we need for muscle repair and growth.

It is important to remember that a balanced meal with adequate protein intake not only helps us reduce fatigue, but can also improve the quality of our sleep. As you can see, nutrition and rest go hand in hand to improve our recovery process.

Benefits of protein intake for runners

Therefore, and considering that 20% of the daily energy should come from protein sources -either of animal or vegetable origin-, the general benefits of protein intake for any type of runner can be summarized in two important sections such as:

• Repairing and developing muscle fibers, making them stronger and more resistant.
• Reducing inflammation and soreness after running.

In this way, the recovery process from the most intense physical activity is faster and more effective.

We, runners of all types and conditions, must make sure we get enough protein in our diet, as it plays an important role in our recovery process. There is no doubt that the best sources of protein for those of us who are passionate about running include lean meats, fish, eggs, nuts and seeds, legumes and dairy products. So it's up to us to build a varied menu with different foods that provide us with all the nutrients we need to recover before and after our last workouts of the day.

5 easy-to-make healthy dinners for runners

You don't need to be a real chef, because at RUNNEA we suggest these five healthy dishes so that you can organize your dinner menus throughout the week, from Monday to Friday, and you won't lack the protein you need:

1. Monday: grilled white tuna marinated with lemon, garlic and parsley.
2. Tuesday: vegetable wok with chicken breast toppings.
3. Wednesday: egg and avocado salad.
4. Thursday: salmon stew with potatoes and carrots.
5. Friday: Double sandwich with egg, spinach and tomato.