What you eat and drink after your run can directly impact your performance. If you want to get the most out of your training – make it a priority to rehydrate and refuel shortly after every workout. It doesn’t have to be anything fancy or time consuming to prepare either. Today I’m sharing a list of fast and easy ideas to get you started. LMK if you have any questions.

On this post: 15 Foods to Eat After You Run AND a list of 7 Post-Run Fuel Recipes that I’ve made and love. As with all things running and eating – every body is different. So what works for one runner may not be the best for you.

Pay attention. Take notes in your running log. Practice your fueling during training. And then use that information to adjust as necessary to get the most out of the training plan.

What To Eat After You Run to Recover Faster

3 tips for Your Post-Run Snack or Meal:

1. Aim for a combination of carbohydrates and protein in a 3 to 1 ratio.
2. Timing is important. Refuel within an hour after your done with your run.
3. Drink enough water – Hydration is a key piece of recovery. Even though we’re talking about food today – just wanted to remind ya this is important.

The combination of a carbohydrate rich snack with protein AND the fast timing = will help you recover by replenishing your glycogen stores. And adding in some protein may help prevent soreness and fatigue. [Michael J. Saunders 2018]

One easy to grab drink that fits that combo of carbs and protein is chocolate milk. [Jason Karp 2006] I interviewed Karp for the Run Eat Repeat Podcast episode 112. 

A lot of common breakfast foods fit the desired mostly carbs plus some protein combination. Think… cereal & milk, granola & yogurt, french toast – okay, now I’m getting hungry. Basically, it doesn’t have to be complicated and some of your current snacks and meals might be working great already.

Make sure you pay attention to how you feel before, during and after you run and keep a good log. This will help you learn from what’s working and not working to run better, faster, stronger and hit your goals.

Here’s a list of 15 easy to grab or make snacks and meals that many runners eat after a workout. If you follow a lot of runners on instagram – you’ve probably seem a lot of these food pics already!

Foods to Eat After You Run:

1. Chocolate Milk – listen to the Run Eat Repeat podcast episode
2. Yogurt and Granola
3. String Cheese and Crackers
4. Eggs & English Muffin
5. Protein & Fruit Smoothie
6. Protein Pancakes
7. Turkey Sandwich
8. Cottage Cheese and fruit
9. Crackers & Tuna Salad
10. Rice and Over-easy Egg
11. Cereal and milk
12. Oatmeal w protein powder (or egg whites)
13. Homemade Granola Bar
14. Overnight Oats
15. Pasta & lean turkey

This list is meant to give you ideas to create your best post-run nutrition plan. You can swap out your favorite carb or protein for the suggestions. For example, using meatless crumbles or lean ground beef instead of lean turkey or similar.

Nutrition is an important part of getting the most out of your athletic potential. And it should be balanced with your health, goals, priorities and taste preferences.

And if you feel like your nutrition is negatively impacting your physical or mental health – see a registered dietician that specializes in sports nutrition AND/OR a therapist specializing in eating disorders.

9 Easy Post-Run Recipes

1. Fast French Toast Recipe
2. Strawberry Shortcake Overnight Oats Recipe
3. Banana Nut Smoothie Recipe
4. Steel Cut Oats in the Rice Cooker
5. Light Hash Brown Casserole Recipe
6. PB&J Smoothie Recipe
7. Easy Chili Relleno Casserole Recipe
8. 3 Ingredient Banana Pancakes Recipe (one of RER’s top recipes)
9. Easy French Toast Waffles Recipe

More Run Resources and Info:

• Runners and Chocolate Milk as a Recovery Drink
• 15 Pre Run Snack Ideas
• Hydration Guide for Runners
• Post Run Recovery Tips

Follow @RunEatRepeat on Instagram for more updates and fun!

 

*Always check with your doctor(s) before trying any new diet or exercise routine.*

Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872751/, https://pubmed.ncbi.nlm.nih.gov/16676705/