Victorian Institute of Sport

Nutrition Tip | Post-exercise meals to keep your bones strong

Monday, 05 February 2018

Making strong bones isn't all about optimal Calcium and Vitamin D intake. Whilst it is very important to get these nutrients into your diet it’s also beneficial to include carbohydrate and protein immediately after exercise. Getting these nutrients in after an exhaustive running session, can help delay bone resorption and actually increase bone formation markers, leading to positive bone turnover balance!


Nutritious post run ideas to keep your bones strong:                                                                                                                            

- Bircher muesli with high protein yoghurt, grated apple, nutmeg & pecans

- Whole grain toast with cottage cheese, relish and eggs of choice

- Crepes with greek yoghurt, slithered almonds, raspberries and mint

- Choc banana & honey smoothie made with milk, yoghurt, oats & cacoa

- Whole grain toast with smoked salmon, spinach, ricotta, capers & dill


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