As runners, so many of us spend a ton of thought and energy determining exactly what we'll eat before a run, doing a proper warm-up, etc. But then after the miles are in the bank? We're off to the next thing, quickly showering and moving on with our day, perhaps grabbing a protein bar for the road. So...what should we *really* eat after a run?
What to eat after a run is arguably as important as pre-workout nutrition. “Post-run meals allow our bodies to get the building blocks for muscle recovery,” says Kathleen Garcia-Benson, RDN, CSSD, NASM-CPT, a registered dietitian with Top Nutrition Coaching specializing in PCOS and women's wealth, sports nutrition, and digestive health.
And interestingly, research is showing that endurance athletes need almost as much protein as strength athletes. That’s not all: “Post-long runs, their protein needs can even exceed the needs of strength athletes (up to 1.2 grams of protein per pound of bodyweight)," says Brian St. Pierre, RD, CSCS, the director of performance nutrition at Precision Nutrition. Now, I know protein is mission critical for so many reasons and, luckily, I already prioritize the macronutrient in my meals, generally speaking. So, it was music to my ears to hear that this approach can be helpful in my post-run recovery while I’m training for the New York City Marathon.
So, protein is one building block, but so, too, are carbs: “Complex carbohydrates provide glucose that refill glycogen stores for future physical activity and energy needs,” says Garcia-Benson.
Meet the experts: Brian St. Pierre, RD, CSCS, is the director of performance nutrition at Precision Nutrition and is based in Portland, Maine. Molly Kimball, RD, CSSD, is the founder and director of Ochsner Eat Fit nonprofit initiative in New Orleans, and host of the podcast FUELED Wellness + Nutrition. Kathleen Garcia-Benson, RDN, CSSD, NASM-CPT, is an El Paso, Texas-based registered dietitian with Top Nutrition Coaching specializing in PCOS and women's wealth, sports nutrition, and digestive health.
Keep reading for our list of 16 foods to eat after a run, how to time your post-workout nutrition, and more.
The Benefits Of Properly Fueling Post-Run
“The benefits are definitely about better recovery and better adaptation to your training,” St. Pierre reiterates. “Without adequate protein, carbs, and overall calories you will not recover as well nor improve as quickly as you could.”
Post-run meals can also play a role in reducing muscle soreness and help with hydration levels, adds Garcia-Benson. In other words: “Realize that as you're refueling your body, you're preparing yourself to be as strong as possible for your next run,” says Kimball.
How Much To Eat Post-Run Based On Distance And Your Goals
Similar to before your run, aim for at least 30 to 45 grams of carbs after your workout. The difference here though is that protein should be in the 30 to 40 gram range.
While these two macros should be prioritized, per St. Pierre, healthy fats also play a role in recovery and should be sprinkled into your weekly meal plan. (And remember: Many protein foods, like dark meat chicken, also contain some fats.) “A rough guideline is around 250 to 450 calories, and adjusting as needed,” says Garcia-Benson.
Post-run nutrition cheat sheet:
Carbs: 30 to 45 grams
Protein: 30 to 40 grams
Calories: 250 to 450
As with many things in fitness and life, much of this is largely personal. *Exactly* how much you eat—and what—for optimal recovery is going to depend on many factors including your age, gender, weight, how far you ran, etc, etc. Kimball suggests doing a little trial and error by documenting what you eat around your runs and noting how it makes you feel.
“Pay attention to days that you feel depleted and also days that you felt like you could go forever and pay attention to what was different on those days,” she says. On a similar note, she suggests doing a little meal and snack planning at the start of the week, looking at which days you’ll be running (and for how long) and how your nutritional needs will differ based on that.
And don’t forget to hydrate! “After a long run, drink 16 to 24 ounces for every pound lost during exercise, and consider electrolytes if you’re a heavy sweater,” Garcia-Benson says. “Hydration helps with overall recovery and maintains cellular function.”
How To Time Your Post-Run Nutrition
In an ideal world, you’d refuel within an hour of finishing your run, but St. Pierre says within one to two hours works. Sticking to this schedule helps to maximize glycogen synthesis and begin muscle repair, says Garcia-Benson, but if you miss the “window,” eating after that is still going to be beneficial.
Kimball agrees and adds that it’s not just what you eat immediately post-run that matters: “Especially the longer your runs are, the recovery process is going to continue,” she says.
The Best Foods To Eat After A Run
The list below are all expert-backed post-run choices. Mix and match them so you ensure you’re getting a solid mix of protein, carbs, and plant matter.
Protein Sources
Greek Yogurt
Both Kimball and Garcia-Benson suggest this protein-packed option. Kimball likes turning Greek yogurt into a dip and pairing it with homemade kettle chips for some added carbs post-workout. I like getting the plain kind and then mixing in a couple of spoonfuls of flavored protein powder for both the taste and the extra protein boost.
Eggs
Eggs are rich in the amino acid leucine, which signals muscle protein synthesis (a fancy word for when the body is building muscle) in our bodies, says Garcia-Benson. I eat eggs on the daily, usually in omelet form with some spinach thrown in for good measure.
Grilled Chicken
Another good source of leucine, what I like about chicken is that it’s so easy to find. I can add it to a salad at Sweetgreen, make ground chicken tacos at home, or purchase pre-grilled chicken strips with my Whole Foods order for a quick and easy lunchtime staple.
Tofu
This plant-based protein option is on Garcia-Benson’s list, and I personally love it. I add tofu to my salads when I’m out, and DIY a grain bowl at home with tofu, quinoa (I buy it pre-cooked and frozen so it’s super easy), and a veggie like broccoli. I simply drizzle with EVOO or a salad dressing and enjoy any night of the week.
Whey Protein Powder
Yup, leucine again! “Protein supplements don’t necessarily add more benefits beyond [those] received from consuming a protein-dense meal, however they can be helpful after a long run if you aren’t in the mood for a full, balanced meal,” says Garcia-Benson.
Plant-Based Protein Powder
“Although plant-based sources of protein have less leucine compared to whey protein, plant-based protein powders are often formulated in blends that can provide the necessary amino acids,” says Garcia-Benson. Personally, I like both Sun Warrior and Vega.
Carbs
Brown Rice
A classic complex carb, you can cook up a big portion of brown (or wild) rice at the beginning of the week and store it in a reusable container to heat and eat all week long. It’s also packed with fiber.
Quinoa
Quinoa is actually a seed, but it’s also considered a complex carb—and is great for meal prep, too. Garcia-Benson like making a quinoa bowl with chicken, black beans, avocado, salad greens, and salsa.
Chickpea Pasta
Kimball suggests this gluten-free pasta alternative, though the real deal certainly works as well. I’m adding this creamy kale pasta recipe to my “make asap” list. And this spaghetti with tomato sauce looks as easy as it is delish.
Whole Grain Bread
Kimball likes using whole grain and/or seeded bread as both a pre- and post-workout meal component. You could do it with turkey (which has the added bonus of the electrolytes potassium, calcium, and sodium) and cheese and a little lettuce for good measure.
Bananas
Bananas are a great post-run fruit because they are rich in easily digestible carbohydrates that can quickly restore depleted glycogen levels, Garcia-Benson explains. “Glycogen stores are the body's way of storing energy from carbohydrates. When needed, these stores can be quickly converted into glucose to provide energy for muscles and other functions.”
Berries
“These are also great post-running fruits because they are packed with antioxidants, which can help reduce exercise-induced inflammation,” says Garcia-Benson. However, other fruits are also beneficial by providing carbohydrates and helpful micronutrients and can be chosen based on preference and availability, she notes.
Produce And Other Key Nutrients
Sweet Potatoes
This is a two-fer as sweet potatoes are a complex carb and a veggie: “Vegetables and other plant foods also play a large role in post-run recovery [as] they are packed with vitamins, minerals, and antioxidants that support recovery and overall health,” Garcia-Benson says, adding that it’s best to include a variety of colorful vegetables can help combat inflammation from intense workouts.
Beets
“Adding beetroot [powder] may help improve aerobic endurance, power output, and blood flow,” says Garcia-Benson. You could also simply add beets to salads, or add beet powder to smoothies or your beverage of choice. FYI: Arugula, celery, and spinach are also high in nitrates. (Always chat with your doctor before adding any new supplement and look for brands that have the NSF or Informed Choice label. That goes for all supps on this list!)
Creatine
Another amino acid, creatine is naturally found in red meat and fish and can enhance recovery between training sessions. Kimball likes taking it as a supplement before or after her workouts. Simply mix it into water or add it to a smoothie along with protein powder.
Seeds
Remember, healthy fats can also help with reducing inflammation and overall recovery, per Garcia-Benson. And if you add these seeds to a smoothie with fruits and veggies, they may increase your body’s absorption of fat-soluble vitamins (which included Vitamins A, D, K, and E) in that produce. “These vitamins also aid in the overall recovery process and can help ensure the athlete is getting a larger spectrum of nutrients.”
