What you eat after a run helps your body recover and feel good for your next run! I’m Sarah, a sports dietitian and runner, and I will explain what you should eat after a run and discuss the proper timing of eating. I will also share a list of examples to help make choosing what to eat easy. All of this is summarized for you in this free PDF guide!
What to Eat After a Run?
Eating after a run is all about the three R’s: Refuel, Repair, and Rehydrate. I’ll break down each of these:
- Refuel: Carbs are the body’s preferred energy source for running. Your body will use what you ate prior to running as fuel, as well as use your glycogen stores. After your run, you want to eat carbs to refuel your glycogen stores so they are ready to provide energy for your next run!
- Repair: As with other forms of exercise, running uses your muscles and causes tiny tears, called microtears. This is normal and part of the muscle building process. Your body will heal these microtears and make them stronger. Eating protein provides the body with amino acids to use for muscle protein synthesis.
- Rehydrate: You need to replace what you lost in sweat to prevent dehydration. Drinking 16-24 ounces of fluids per pound lost during exercise will rehydrate you. Electrolytes are also lost in sweat, primarily sodium. Depending on how much sweat you lost, you can meet your sodium needs through your food or you might want an electrolyte supplement. I’ll go into more details on electrolytes for runners in a future post!
To summarize, you need to refuel with carbs, repair with protein, and rehydrate with fluids (and electrolytes depending on how much sweat you lost).
When to Eat After a Run?
You’ve probably seen people chug a protein shake immediately after exercising. Is this necessary? Well, ideally you do want to eat carbs and protein soon after your run to start the recovery process, but a protein shake is not the only option.
Consuming protein and carbs within 45 minutes of running provides nutrients to start refueling and repairing. If you won’t be eating a meal yet, then this can be a snack with protein and carbs. Then, within 2 hours of finishing your run you should eat a balanced meal with carbs, protein, and fat.
List of Foods to Eat
A post-run snack should have about 15-25 grams of protein with simple carbs. Simple carbs are carbs that are easily digested and absorbed quickly, meaning hold off on high fiber foods for just a bit. You don’t have to drink a protein shake, but it does make getting protein convenient. You’ll just also want to pair it with carbs, like a banana or pretzels (salted pretzels help replace sodium too!).
The amount of carbs will depend on how long you exercised and the intensity. For a snack, focus on at least getting some carbs to go with your protein.
Post Run Snacks
Here are some easy post-run snack options:
- Greek yogurt and berries
- Eggs and toast
- Beef jerky and pretzels
- Chocolate milk
- Turkey sandwich
- Protein bar/shake and a banana
- Oatmeal made with milk and stir in peanut butter
- Lemon Blueberry Oat Muffin and 2 hard boiled eggs
- Smoothie made with Greek yogurt or protein powder
Post Run Meals
The meal you eat after a run should have a balance of carbs, protein, and fat. If you are in a training cycle for a race or running higher mileage, then you’ll want to make half your plate carbs, a quarter protein, and a quarter vegetables. Fat often comes from how you prepare your food and use as a sauce.
If you are in a regular running routine or maintenance phase, then keep protein at about a quarter and split the rest of the plate evenly with carbs and vegetables.
Here is a list of good post run meals that provide a balance of nutrients:
Breakfast:
- Chocolate High Protein Baked Oatmeal topped with banana and peanut butter
- Beef & Cheese Breakfast Biscuits (eat 2 of these!)
- Cinnamon Date Chia Pudding
- Egg Bites plus 2 Lemon Blueberry Oat Muffins
- High Protein Cottage Cheese Oat Pancakes with frozen mixed berries heated up and mashed like a syrup
- Sweet Potato Breakfast Bowls
Lunch & Dinner
- Mediterranean Chicken Bowls plus pita bread
- Ground Beef & Sweet Potato Skillet
- Ground Turkey Enchilada Skillet
- Air Fryer Salmon Bowls
- Baked Feta Salmon and Pasta
- Instant Pot Salsa Chicken and Rice with a side salad
- Curry Chicken and Lentils with rice
- Dijon Mustard Chicken with Zucchini and Sweet Potatoes Sheet Pan Meal
- Healthy & Creamy Pumpkin Pasta Sauce with ground beef
- One Pan Chicken Caprese Orzo with a salad or other vegetable
- Healthy Curry Chicken Salad in a sandwich with carrots and snap peas
What If You Don’t Eat Right Away?
Eating within the 45-minute to 2-hour recovery window is optimal, but if you won’t be exercising again for 24 hours, then all is not lost if you eat later. As long as you eat adequate protein and carbs throughout your day, then your body should be able to recover for tomorrow’s workout.
The timing of eating is critical when you are exercising more than once a day. Eating sooner after your first workout will help you to recover before your second of the day. If you run in the morning and strength train in the afternoon, then you should prioritize eating within the 45-minute to 2-hour window.
Key Takeaways
Just remember to refuel with carbs, repair with protein, and rehydrate with fluids. Get the free PDF guide so you have the information easily accessible!
If you want to know what to eat before a run, then check out this post.
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.
