A Brief Guide On What To Eat After Running

A Brief Guide On What To Eat After Running

Running is the best exercise for improving the heart and overall health of your body. If you are running daily for about 10 to 15 minutes, it has so many benefits in improving the internal strength of your body. But it is also important to eat healthy food at the same time that makes you immune and stronger. 

You may have put attention on what to eat before going to run; however, it is equally important to what to eat after running. 

If you are paying close attention to the food that you must eat before and during a run like energy-boosting and sugar-free drinks, but scavenge on the food that you must eat after running that you eat anything which satisfies your hunger. Eating anything after running rather than benefiting your body has so many e ill effects and zero effects on your efforts. In this article, we will discuss what should be your post running nutrition that plays a major role in the recovery after running as well as making your body much better.

When And What to Eat After a Run

protein shake after running

Research studies reveal that muscles are capable of rebuilding the glycogen levels just after 30 minutes of your workout. There is a theory that if you eat food just after running or heavy workout, they can minimize the injuries and soreness that occur in muscles. So it is advisable by the expert nutritionist to consume a post-Run means within half an hour after your workout.

 It doesn’t mean that you have to consume a heavy or a big meal, just it is about consuming a healthy protein and rich nutritional diet in a small proportion. After that, you can have your heavy meal after a few hours. But in case you are running only for a shorter distance or having a less intense workout when it is not necessary to eat food just after it. You can eat healthy and high nutritional MI after the hour or two rather than just after running.

Some sportspersons or runners have reported that they experience nausea after having an intense workout or long-distance running. To make you feel better, you have to eat solid food for skimmed milk or some other kind of healthy drink just after running. This helps in providing your body with an ideal amount of carbohydrates as well as proteins, and they also contain vitamin B that helps in recovering faster. 

Keeping a watch on what to eat is equally important to when to eat. Consuming a post-run meal containing protein and carbohydrates after a heavy workout helps in restoring the glycogen in the muscles faster and makes your muscles healthy and strong. 

Best Foods To Eat After A Run

best food to eat after a run

What you eat is as important as when you eat. Aim for a combination of carbohydrates and protein.6 The carbs will replace the glycogen that was used up during your run. The protein helps to rebuild muscle fibers that were broken down and damaged. We are providing you with the best food to eat after the run. 


Protein helps to rebuild the muscles faster and also curb your hunger after long and intense running. The list below is as per the recommendations of the International Society of Sports Nutrition, the ideal amount of protein that runners can consume is about 0.14g to 0.23g for each kilogram of their body weight. For example, if runners weigh about 130 pounds, they can intake protein 18.2g to 29.9g after their intense workout or long-distance running. To consume protein, you can have these post-run foods to cover the dose of protein:

3 oz of turkey or chicken breast, contains 21 grams of protein

3 oz. of lean beef, contain 21 grams of protein

3 oz of salmon, contains 21 grams of protein

2 eggs, contains 12 grams of protein

½ cup of cottage cheese, low fat, contains 14 grams of protein

½ cup of Greek yogurt, non-fat, contains 14 grams of protein


It is advisable to eat 3-4 grams of carbs with each gram of protein for the maximum benefits to the long-distance runner to get a solid and fast recovery after running. This means that with every 10 grams of protein, you can add 30-40 grams of healthy carbs. Carbohydrates help in replenishing and store back the energy that you have lost during a heavy workout. 

Here below is the list of healthy carbs containing foods that you can add in your post-run meal. 

One cup of well-cooked pasta, whole gram, 40 grams carbs

One Sweet Potato, big size, 37 grams carbs 

One Slice of Wheat bread, 12 grams carbs

One Cup of Brown rice, 45 grams of carbs

Veggies and Fruits


You can also have some snacks as your instant recovery food options. Snacks help you in an instant recovery of your energy so that you can prepare a meal after running. You can have protein bars as a convenient and healthy post-run snack option. Always choose bars that have a ratio of 3:1 of carbs and protein. 

You can also instant snacks like: 

Protein Shake

Blend banana and low-fat yogurt

2 tbsp of peanut butter with ½ bagel

To reduce muscle soreness, make a post-run smoothie by adding grounded cinnamon and fresh ginger piece.

What to Drink After a Run

As eating a nutrition-rich diet is important; similarly, drinking plenty of water is also important to maintain your endurance. Drinking water or any type of fluid must be the priority of the runners before having your post-run meal. If you only run for 90 minutes or less, then plain water can be good for you, but if you have run for long-duration, a sports drink is required to replenish the lost electrolytes and glycogen level from the body. Remember, do not drink sweetened drinks and caffeine-rich beverages. 


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