Wondering what to eat after a run or other workout? We often over-estimate the number of calories we burn during a 1-hour sweat-session, especially if it felt particularly tough. Try these snack and mini-meal ideas from "The Runner’s World Big Book of Running for Beginners" to refuel without overdoing it.

1. The Meal: 200 ml low-fat  milk + 1 serving fresh fruit | Nutrition: 225 calories, 40g carbs, 9g protein | Health Benefits: Fresh fruit and milk help you rehydrate while providing calcium, vitamin D, and other vitamins and minerals..

2. The Meal: Turkey sandwich that includes 2 slices whole grain bread, 4 thin slices of deli turkey, and veggies | Nutrition: 310 calories, 55g carbs, 17g protein | Health Benefits: The turkey provides protein, while the bread provides nutrients and minerals that support heart health.

3. The Meal: 1 medium banana with 2 tablespoons peanut butter + 200 ml recovery shake | Nutrition: 380 calories, 55g carbs, 12g protein | Health Benefits: The sports drink replenishes electrolytes and fluids. The banana provides potassium to help with muscle contraction. The peanut butter adds healthy fats, plus niacin, which helps recovery.

4. The Meal: 1 whole egg  on a toasted whole wheat slice of bread + 1  Greek yogurt & Blueberries | Nutrition: 290 calories, 37g carbs, 21g protein | Health Benefits: Blueberries contain antioxidants that help ease muscle soreness. The yogurt provides calcium and vitamin D to support bone health. The egg provides protein, B vitamins, and choline, which boost immunity.

5. The Meal: Smoothie that includes 200 ml. fat-free milk, 1 tablespoon peanut butter, 1 medium banana | Nutrition: 300 calories, 45g carbs, 14g protein | Health Benefits: This is easy on the stomach if you can’t tolerate real food after a run. Milk provides calcium and protein. The peanut butter offers healthy fats and niacin. 

*Calories and nutrient counts are estimates based on USDA nutrition database; specific brands may offer nutrient counts that vary slightly from the values listed in the table above.

Enjoy your post workout meal!

JOJO

Remember the fun you had as a kid, hopping, skipping, and jumping around the playground? The exercises you do with plyometrics mimic those dynamic moves.

Plyometrics ("plyo," for short) used to be called "jump training" is a technique that you can use in many different ways. For instance, you can do plyometrics to help train for basketball, volleyball, tennis, or any other activity that uses explosive movements. Also this type of exercise has been proven to burn calories and builds muscle simultaneously, arguably making it one of the most efficient and effective ways to work out.

You'll do a series of jumps and hops, like jump squats or one-leg hops. You might jump up and onto a box or bench, or jump over cones. Some moves will be faster than others.Every time you land from a jump, your muscles get a stretch. That gives your next jump even more power. The combination of stretching and contracting your muscles whips them into shape.

It’s a fun alternative to an everyday strength-training workout that boosts your muscle power, strength, balance, and agility. You can either do a workout based around plyometrics, or add some plyo moves to your usual routine without giving it an entire session.

Intensity Level: High
This workout uses maximum power to strengthen your muscles. The moves are quick and explosive, so prepare to use a lot more energy than you do in a typical strength-training session.

Areas It Targets
Core: No. This workout doesn’t specifically target your core.
Arms: No. Most plyometric workouts don't target your arms. But if you want to work them, you can add upper-body moves like medicine-ball throws and plyometric push-ups.
Legs: Yes. Expect your legs to get in great shape from all the jumping and hopping.
Glutes: Yes. Moves like jump squats fire up your glutes to make them stronger.
Back: No. Though the workout involves your whole body, it's not focused on your back muscles.

PLEASE BE ADVISED: You can't do plyometrics every day, because your muscles will need a break from all that jumping. If you're not active now, you may need to start working on your basic fitness first and later get into plyo exerses to avoid getting injured.