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Energizing foods to eat after a morning run.

Morning run is bound to leave you exhausted, thirsty and hungry. Body demands for calories and carbohydrates. Breakfast should consist of protein, fibre, carbohydrates in small portion. You need create a balance with taste and health.

Milk/Dairy: Dairy products are high in lactose providing lining to your stomach helping in reducing acid influxes throughout the day. Have milk shakes, plain milk, yogurt, smoothies and other milk products to after morning run. Milk is full rich in calcium, vitamin A, vitamin D, protein and carbohydrates. A complete meal for your breakfast.

Fruits: Seasonal fruits come with a variety of long term benefits. Its rich in fibre are sweet, full of vitamins and make you feel fresh. Add them in your shakes, salads or fruit bowl for a zesty start post your long morning run. Fruits antioxidants help in flushing down of toxins. Your fruit basket must have apple, banana, berries, grapes and citrus fruits.

Vegetables cannot be your preferred option but vegetables like spinach leaves, lettuce, broccoli and carrots are rich source of vitamins, fibre and minerals. You can stir fry and make a sandwich by adding a cucumber, tomato, potato, capsicum, lettuce etc. Eggs can be combined to the salad or sandwich for extra dose of protein.

Nuts and raisins: are again rich source of vitamins, fibre and anti oxidants. Almonds are all time favourite when it comes to healthy eating. You can add them to oats, porridge, shakes or just soak overnight and munch. Cashew nut, walnut, dried sweet grapes, Brazil nut, pecan and pistachio all are healthy additions on your breakfast table.

Oatmeal: Runners prefer to kick start their day with a bowl of oatmeal. They are rich source of fibre, protein and vitamin. Making you feel full for a longer duration of time. Helps in cutting down upon the cravings for binging. Most important aspect to include oatmeal in your breakfast table is to cut down on bad cholesterol because of the fibre content in it.

Chicken breast/Salmon: Non-vegetarians can have chicken breasts in breakfast as the calorie count is quite low and it’s high in protein content. Combine your chicken breast pieces in vegetable stir fry or just boil it with brown rice. It will keep you full for a very long time. Grilled salmon with a dash of lemon is another taste bud tantalising option for a yummy breakfast plate.