Listen to Austin 360 Radio

Capitol 10,000 countdown: Refuel and recover: snacks to fuel you to the finish line

Staff Writer
Austin 360
Packed with potassium and natural sugars, bananas are a terrific post-race snack.

The first 30 minutes after a run are the most important to replenish energy stores. Refuel with something that is not only tasty and satisfying, but also healthy and easy to digest. Here is a list of favorites from staffers of the Statesman Capitol 10,000, which is just five weeks away.

Bananas: They contain natural sugars for a quick boost and cramp-busting potassium.

Hummus and carrot sticks:The fiber and energy-boosting iron in hummus pack a filling punch. Carrots also satisfy and provide vitamins and minerals.

Sunflower seeds or nuts:A small amount of nutrient-packed sunflower seeds contains Vitamin E, which is an antioxidant and helps reduce inflammation. Nuts also provide healthy fats for potential joint recovery.

Egg on whole wheat toast: A single egg contains 6 grams of protein and other vitamins and minerals, making it a great pairing with whole wheat toast loaded with good carbohydrates and fiber.

Plain yogurt and honey:Yogurt has calcium, protein and potassium and can help boost the immune system. Sweeten plain yogurt to taste with local honey to fight off allergens.

Rice cakes and peanut butter:The quick carbohydrates in rice cakes make them a convenient choice when coupled with protein and vitamin-packed peanut butter.

Coconut milk: This fat-free recovery oriented drink is low in sugar and high in electrolytes.

Choosing the right foods can be the difference between having a good run and a great run. With a focus on pre-run preparedness and post-run recovery, you will be well on your way to the finish line on March 25. Register at statesman.com/10k, and look in Venture Out next week for more tips and facts.

— Mercedes E. Orten, event coordinator