During any type of intense fitness activity such as running, your muscles use energy from food and fat stores to function properly. After your workout, the muscle cells are depleted and need to refuel. Your food choices post workout will have a direct influence on how well the muscles and the rest of your body returns to optimum performance.

With that process in mind, the following are some suggestions for a healthy post-running diet:

• Drink up. Your body loses fluids when exercising and can become dehydrated. A leisurely drink of water helps to replenish those fluids.

• Eat your Carbs. Carbohydrates eaten within an hour of running help restore glycogen levels within the muscles. Just don’t overdo it or you will store the excess as fat and undo all of your hard work.

• Have some protein to go with those carbs. Protein is essential for rebuilding muscle tissue after a workout. It is also useful in improving your body’s ability to absorb water and maintain a strong immune system. Make sure to balance this one with the carbohydrates. Protein alone may actually slow down your muscles’ ability to regain needed glycogen.

• Protein and Fitness Drinks. These can be a quick fix for getting the essential nutrients after a workout, but you could just as easily get the same one stop shopping experience from a glass of chocolate milk. For just carbohydrates, fruit or fresh fruit juice is also an alternative.

When considering options for replenishing your body after any type of fitness activity, sports drinks may seem like a good idea. However, most of them are actually poor sources of carbohydrates and weak in glycogen building. Plain water and natural snacks are by far the better option.