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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<\/a>, 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<\/a> for the road. So…what should we *really* eat after a run?<\/p>\n What to eat after a run is arguably as important as pre-workout nutrition. \u201cPost-run meals allow our bodies to get the building blocks for muscle recovery,\u201d 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. <\/p>\n And interestingly, research is showing that endurance athletes<\/a> need almost as much protein<\/a> as strength athletes<\/a>. That\u2019s not all: \u201cPost-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\u2019m training for the New York City Marathon. <\/p>\n So, protein is one building block, but so, too, are carbs: \u201cComplex carbohydrates provide glucose that refill glycogen stores for future physical activity and energy needs,\u201d says Garcia-Benson. <\/p>\n Meet the experts: Brian St. Pierre<\/a>, RD, CSCS, is the director of performance nutrition at Precision Nutrition and is based in Portland, Maine. Molly Kimball<\/a>, RD, CSSD, is the founder and director of Ochsner Eat Fit nonprofit initiative in New Orleans, and host of the podcast FUELED Wellness + Nutrition<\/a>. Kathleen Garcia-Benson<\/a>, RDN, CSSD, NASM-CPT, is an El Paso, Texas-based registered dietitian with Top Nutrition Coaching<\/a> specializing in PCOS and women’s wealth, sports nutrition, and digestive health. <\/p>\n Keep reading for our list of 16 foods to eat after a run, how to time your post-workout nutrition, and more.<\/p>\n The Benefits Of Properly Fueling Post-Run<\/p>\n \u201cThe benefits are definitely about better recovery and better adaptation to your training,\u201d St. Pierre reiterates. \u201cWithout adequate protein, carbs, and overall calories you will not recover as well nor improve as quickly as you could.\u201d <\/p>\n Post-run meals can also play a role in reducing muscle soreness<\/a> and help with hydration levels, adds Garcia-Benson. In other words: \u201cRealize that as you’re refueling your body, you’re preparing yourself to be as strong as possible for your next run,\u201d says Kimball.<\/p>\n How Much To Eat Post-Run Based On Distance And Your Goals<\/p>\n 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. <\/p>\n 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.) \u201cA rough guideline is around 250 to 450 calories, and adjusting as needed,\u201d says Garcia-Benson.<\/p>\n Post-run nutrition cheat sheet: As with many things in fitness and life, much of this is largely personal. *Exactly* how much you eat\u2014and what\u2014for 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<\/a> around your runs and noting how it makes you feel. <\/p>\n \u201cPay 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,\u201d 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\u2019ll be running (and for how long) and how your nutritional needs will differ based on that.<\/p>\n And don\u2019t forget to hydrate! \u201cAfter a long run, drink 16 to 24 ounces for every pound lost during exercise, and consider electrolytes if you\u2019re a heavy sweater,\u201d Garcia-Benson says. \u201cHydration helps with overall recovery and maintains cellular function.\u201d<\/p>\n How To Time Your Post-Run Nutrition<\/p>\n In an ideal world, you\u2019d 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<\/a>, says Garcia-Benson, but if you miss the \u201cwindow,\u201d eating after that is still going to be beneficial. <\/p>\n Kimball agrees and adds that it\u2019s not just what you eat immediately post-run that matters: \u201cEspecially the longer your runs are, the recovery process is going to continue,\u201d she says.<\/p>\n 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\u2019re getting a solid mix of protein, carbs, and plant matter. <\/p>\n Protein Sources<\/p>\n Greek Yogurt <\/p>\n Both Kimball and Garcia-Benson suggest this protein-packed option. Kimball likes turning Greek yogurt into a dip<\/a> 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. <\/p>\n Eggs <\/p>\n 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. <\/p>\n Grilled Chicken<\/p>\n Another good source of leucine, what I like about chicken is that it\u2019s 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. <\/p>\n Tofu<\/p>\n This plant-based protein option<\/a> is on Garcia-Benson\u2019s list, and I personally love it. I add tofu to my salads when I\u2019m out, and DIY a grain bowl at home with tofu, quinoa (I buy it pre-cooked and frozen so it\u2019s super easy), and a veggie like broccoli. I simply drizzle with EVOO or a salad dressing and enjoy any night of the week. <\/p>\n Whey Protein Powder<\/p>\n Yup, leucine again! \u201cProtein supplements don\u2019t 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\u2019t in the mood for a full, balanced meal,\u201d says Garcia-Benson. <\/p>\n Plant-Based Protein Powder<\/p>\n \u201cAlthough 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,\u201d says Garcia-Benson. Personally, I like both Sun Warrior<\/a> and Vega<\/a>. <\/p>\n Carbs <\/p>\n Brown Rice<\/p>\n A classic complex carb, you can cook up a big portion of brown (or wild) rice<\/a> at the beginning of the week and store it in a reusable container to heat and eat all week long. It\u2019s also packed with fiber. <\/p>\n Quinoa<\/p>\n Quinoa is actually a seed, but it\u2019s also considered a complex carb\u2014and is great for meal prep, too. Garcia-Benson like making a quinoa bowl with chicken, black beans, avocado, salad greens, and salsa. <\/p>\n Chickpea Pasta <\/p>\n Kimball suggests this gluten-free pasta alternative, though the real deal certainly works as well. I\u2019m adding this creamy kale pasta recipe<\/a> to my \u201cmake asap\u201d list. And this spaghetti with tomato sauce<\/a> looks as easy as it is delish. <\/p>\n Whole Grain Bread<\/p>\n 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. <\/p>\n Bananas Berries <\/p>\n \u201cThese are also great post-running fruits because they are packed with antioxidants, which can help reduce exercise-induced inflammation,\u201d 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<\/p>\n
Carbs: 30 to 45 grams
Protein: 30 to 40 grams
Calories: 250 to 450 <\/p>\n
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Bananas<\/a> are a great post-run fruit because they are rich in easily digestible carbohydrates that can quickly restore depleted glycogen levels, Garcia-Benson explains. \u201cGlycogen 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.\u201d<\/p>\n
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