If you need to replace electrolytes but don't drink powerade anymore (good for you!) you can play around and make your own concoction.
I usually make a smoothie drink after a run. I will use OJ/grapefruit, banana, salt, and some strawberries. Or I split a banana in half, spread almond butter on the sides, and sprinkle it with a little salt and eat that with a side of cottage cheese. OR I mix the banana/almond butter in with the cottage cheese, and put salt and a scoop of trader joe's chocolate whey protein powder on top and mix. This works especially well if you freeze the banana slices beforehand.
Milk is really good too. If I am lazy or running short on time I will just mix a scoop of the whey protein into 1 cup of 2% milk and I'm usually good to go (unless its a really far run).
I personally use salt because if I don't get my sodium up after a run I feel woozy and gross for the rest of the day. I sweat, a lot. Those -ade drinks are really poison IMHO and I've been working to find stuff to replace them, but everyone's different so you'll have to play around with it and find what works for you.
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I used to run a lot and am slowly building back up. I'm on a sugar/wheat-free diet. I used to drink Powerade and eat pasta or baked potatoes, but those are off limits now. What are good foods for after a moderately hard workout, or for the evening prior to a morning workout where I'll be pushing myself? For better context, I can currently walk/run 4 miles in a little under an hour but so far can only run (slowly) about a mile before I have to walk for a few minutes. I'm at 238 pounds and am shooting for 200. I was 256 in late July.
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