Eating within 30 minutes after a hard run is critical to recovery. It refuels your body, helps your muscles rebuild and recover and can prevent wild runger (aka running hunger) later.
I’ve done some experimenting with not eating within that time frame and realized I do feel it on my next run. It’s one of those things you need to pay attention to with your body. If I don’t eat something with a good protein / carbs combo after running – on my next run it’ll feel harder. My legs take longer to recover. A run that is normally at a ‘5’ on the effort level scale turns into a ‘7.5’.
So here are 10 great post-run food ideas to help you recover faster, run more and feel stronger…
10 Ideas to Refuel After You Run
Take this to bRUNch –> Kale Frittata with Potato Crust via Women’s Running (my recipe)
Yummy Breakfast idea –> Banana Bread Protein Pancakes via Peanut Butter Fingers
Need something ‘grab and go’ –> Nutty Protein Granola Bars via Fannetastic Food
Not hungry after a run? Try a smoothie –> Suja Sunset Protein Smoothie via Fitnessista
Want a protein packed snack after you run –> Pumpkin Protein Balls via Carrots N Cake
Want leftovers ready for after you run –> Healthy Lasagna Recipe via Hungry Runner Girl
Want a Vegetarian Lunch or Dinner option? –> Tomato and Bean Pizza for one via Kath Eats
Believe in eating chocolate anytime? –> Chocolate Protein Bars via Fitnessista
Throw this in the fridge before you run and it’ll be ready to eat after –> Over Run Oats via Run Eat Repeat
Want something cold and sweet, like ice cream but good for you –> Cake Batter Smoothie via Run Eat Repeat
Bonus: When I asked my running friends to chime in with their favorite post-run meals Theodora suggested –> Rose wine. I whole heartedly agree with this suggestion.
Run Camp Day 10
Run Camp Day 10 – Think about what you eat after a run. You should be aiming to eat within 30 minutes to an hour after a run. The ideal post-run fuel has a 4:1 or 3:1 protein to carbs ratio. If you’re not a mathlete – it’s okay. Eat something with both protein and carbs.
Does it have a good protein:carbs ratio?
Are you eating within an hour or less of finishing your run?
Do you feel like it is enough to refuel you?
Are you hungry soon after? Are you hungry the rest of the day?
So, I read this on Wednesday. Wednesday was an awful day for me. When I got home from work, I collapsed. I thought I would take a recovery nap, wake up and then figure things out. I couldn’t sleep, but I was too zapped to go to the gym and workout, which was on my schedule for the week’s routine. Instead, I put on all kinds of reflective gear and got out there and did a 2.44 mile run in my neighborhood. I had an orange before the run, but I knew I needed something when I got home. My husband was at the gym, so I wanted to wait for him before we had dinner. I had a Zone Nutrition bar. It’s 210 calories, with 14 g protein and 23 g carbs. Not exactly the ratio you talk about here, but I knew it was a protein/carb ratio I needed for recovery. That’s what I had today after my run too. It seems to work well for me at least for now. Especially if I’m waiting for my husband to eat a meal together.
Curry puffs (not sure what it’s called in US) or crackers with peanut butter.
Wait… did you mean a 4:1 or 3:1 CARB TO PROTEIN ratio? I think what you posted would be way too much protein and too little carb for glycogen recovery
Hmm. On weekends I am quite good at eating after I run – because I run first thing, and then have time to make a nice breakfast (eggs/muffin/etc). However, on weekdays, I usually run after work and quite frankly, sometimes it makes me NOT so hungry unfortunately 🙁
When I have had a super duper hard/long run, I really like to have a Vega protein & greens shake right away. Otherwise, oatmeal with protein powder or a veggie egg scramble is my typical go to.
If I don’t eat right after a run I’ll get SO incredibly hungry afterwards. If I eat right after a run, I’ll get SO Incredibly hungry afterwards too. It feels like my metabolism is so accelerated that eating within that 30 minute window is like not eating at all (LOL).
My favorite post run snacks are a good protein shake, or dates.
In the summer I gravitate toward potato chips and avocado.
After a race in the winter I go for pancakes and coffee.
Clearly I have the whole refueling properly notion masters. Lol!
I love a good smoothie! Spinach, post work-out recovery, almond milk and frozen banana. Can’t be beat.
Thank you for the links to the recipes! I usually have my meals after I run because I can’t stomach anything before.
Charmaine Ng | Architecture & Lifestyle Blog
http://charmainenyw.com