Running improves cardiovascular health and burns calories. People often pay a lot of attention to what to eat before running, but what to eat afterwards is equally important. Depending on the goal, runners choose the right dish to achieve results.

With the goal of losing weight, running is an exercise chosen by many people because it can be done anywhere and is inexpensive. Here are 5 good foods to eat after running to speed up the weight loss process.

Beetroot Salad

Beets are rich in nutrients, low in calories, and are a good source of fiber to control hunger, and can be added to any salad. It also contains many nitrate compounds that help the body produce nitric oxide, one of the most important molecules for vascular health. Studies show that nitrates from beets and other vegetables such as spinach can increase running performance and reduce fatigue when running.

Use a salad as the main ingredient, add a peeled and diced beet, and season to taste. For a post-run snack, add a hard-boiled egg or a little salmon for extra protein.

Watermelon

This low-calorie fruit provides two powerful plant compounds, citrulline and lycopene. Similar to nitrates, citrulline helps the body produce nitric oxide, which slows down exercise fatigue and reduces muscle soreness. About 90% of watermelon is water, so it helps rehydrate after a run. Runners can eat watermelon on its own or add it to other foods for a nutritious snack salad.

Fried Eggs

Eggs are a great source of vitamins, minerals, healthy fats, and high-quality protein. Studies show that eating eggs for breakfast promotes weight loss when combined with a low-calorie diet.

Fried eggs are the perfect breakfast choice for early morning runners. Add spinach, chopped tomatoes, grated cheese, onions and mushrooms for a complete meal.

Chocolate Milk

This is a great post-run drink because it contains high-quality protein and fast-digesting carbohydrates to help repair muscles and refuel. Similar to many post-workout recovery drinks, low-fat chocolate milk has a 4:1 carbohydrate to protein ratio.

Whey Protein Shake

While there are many types of protein powders, whey protein is one of the best options for building muscle after a run. The body digests and absorbs this type of protein quickly. Compared to other protein powders such as casein (a form of protein found in breast milk, cow's milk, etc.) or soy, whey protein contains more than 9 essential amino acids that the body needs to start building muscle.

Blend 1-2 scoops of whey protein with water until smooth. If you want to increase the calories and protein content, use milk instead of water. Add some frozen fruit or nut butter for extra nutrition and flavor.

Roasted chicken with vegetables

Chicken is a high-quality source of lean protein. A 4-ounce chicken breast contains 27 grams of protein, enough to kick-start muscle repair after a run. Serve with roasted vegetables like cauliflower, Brussels sprouts, broccoli, mushrooms, zucchini, and asparagus. Add olive oil, garlic, salt, and pepper to taste.

Cottage Cheese and Fruit

Cottage cheese is a great source of protein and calcium. A cup of low-fat cottage cheese provides 28 grams of protein and 16 percent of your daily recommended calcium. It's also high in sodium, an electrolyte lost through sweat during exercise. Pair cottage cheese with berries, peaches, and melon for a boost of antioxidants, vitamins, and minerals.

Anh Ngoc (According to Healthline)