Key Takeaways

• Generally, your post-run food should include 60-70% carbohydrates and 15-20% protein and fats to help with energy and recovery. (1)
• Great ideas for a post-run snack include a banana with peanut butter, eggs, or a sandwich. (1)
• Runners should plan to eat 30 – 60 minutes after a run, which helps to restore glycogen stores, aids muscle recovery, and helps repair strained muscles. (2)
• Studies show that carbohydrate and fluid intake before, during, and after a workout can reduce fatigue and enhance performance. (3)

You take your last few strides, wipe the sweat from your forehead, and hit the mat for some post-run stretches. After your cool down, it’s time to refuel and rehydrate with a quick post-run snack or meal. Proper post-run nutrition helps kickstart the recovery process and sets you up to perform your best at your next training session. 

Here, I’ll lay out the macros and ratios to aim for depending on the length of your run and fitness goals. Plus, I’ll list the best foods for optimal recovery and why you’ll want to consume them. 

Best Foods to Eat After a Run

After a run, you want to focus on high-quality carbohydrate sources. Healthy carbs include minimally processed, whole foods like whole grains, potatoes, fruits, vegetables, and dairy sources. You’ll also need a complete protein source for muscle recovery to get all the amino acids your body needs. Of course, you also want healthy fats and plenty of fluids. (4) 

Depending on the time of day and how you feel, you might want a quick beverage, a small post-run snack, or a larger meal. Choose your favorites from this list of the best foods to eat after a run and combine as you desire.

All of the nutritional information for the following foods comes from the FoodData Central page on the United States Department of Agriculture (USDA) website. (5)

Hydration

Drinking water after a run is important, but you also lose sodium and other electrolytes when you sweat. Electrolytes are a group of essential minerals that help maintain fluid balance in your cells. Examples include sodium, potassium, magnesium, calcium, and chloride. (6)

Replenishing electrolytes may be more important for endurance athletes, long-distance running, or any length of run in the heat. You can get a pre-made sports drink or make your own homemade electrolyte drink by adding them to water.

Chocolate Milk

Chocolate milk is a popular post-run drink because it has a 4:1 carbs-to-protein ratio. It also contains vitamin D, leucine (aka the muscle-building amino acid), and sodium. Research shows drinking chocolate milk after endurance training helps exercise recovery and may reduce muscle damage. It’s also quick and easy. (7)

One cup of chocolate milk contains eight grams of protein, 26 grams of carbs, and 8.4 grams of fat.

Nut Butter

Peanut butter and other nut butters are a great addition to a post-run snack or sandwich. They’re rich in healthy fats, antioxidants, fiber, and protein. Add some to a carb source like an apple, banana, or whole-grain bread. You’ll likely need some more protein.

[Read More: Nut Protein Really Isn’t That Great]

A two-tablespoon serving of peanut butter contains eight grams of protein, seven grams of carbs, and 16 grams of fat.

Banana

If you want a quick carb source in fruit form, a banana is an excellent choice because it’s also high in potassium, an electrolyte. Add nut butter for some healthy fat and a little protein.

A 100-gram banana has 1.1 grams of protein, 22.8 grams of carbs, and 0.3 grams of fat.

Sweet Potatoes

Sweet potatoes are technically vegetables, but they’re starchy, so they’re high in carbs, making them ideal for post-run nutrition. They’re also high in antioxidants. Add nut butter to sweet potatoes for a quick snack, or make them part of a post-run meal with more veggies and lean protein.

One cup of cooked sweet potatoes with skin contains four grams of protein, 41.4 grams of carbs, and 0.3 grams of fat.

Whole Grains

Whole grains are complex carbs and a great part of a post-run snack or meal. 

For a post-run sandwich, add a protein source to whole grain bread or a bagel.

• One slice of whole-wheat bread contains 3.9 grams of protein, 13.7 grams of carbs, and 1.1 grams of fat.
• A 100-gram whole wheat bagel contains 9.3 grams of protein, 54.5 grams of carbs, and zero grams of fat.

For a post-run meal, you might want to do quinoa or brown rice.

• A one-cup serving of quinoa has 8.1 grams of protein, 39.4 grams of carbs, and 3.5 grams of fat.
• One cup of brown rice has 5.5 grams of protein, 51 grams of carbs, and 1.96 grams of fat.

Eggs

Eggs are a complete protein source that make a good post-run snack or meal addition. They’re also high in B vitamins. Add them to a slice of whole-grain toast for a carb source.

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One large egg contains six grams of protein, 0.5 grams of carbs, and five grams of fat.

Salmon

If you’re making a post-run meal, any lean protein source will work. Salmon is a good option because it is also rich in healthy fats called omega-3 fatty acids. Omega-3 benefits include better muscle recovery and heart health.

A three-ounce serving of salmon contains 17 grams of protein and five grams of fat. There are zero carbs in salmon, so be sure to add your carb source.

Greek Yogurt and Cottage Cheese

Greek yogurt and cottage cheese (or non-dairy alternatives) are both high in calcium, carbohydrates, and protein. They make a great breakfast bowl or addition to a savory recipe. You can also use them in protein shakes instead of protein powder. 

You can add more carbs to your bowl by topping it with nut butter, berries, banana, or your fruit of choice and topping it with granola.

• A 200-gram serving of low-fat Greek yogurt yields 20 grams of protein, 7.9 grams of carbs, and 3.8 grams of fat.
• A 113-gram serving of low-fat cottage cheese packs 14 grams of protein, three grams of carbs, and one gram of fat.

Protein Shake

Health professionals generally recommend getting most of your nutrients through whole foods and adding supplements as a boost. Protein shakes, pre-made or homemade, are a quick and easy way to get post-run nutrition. If you do dairy, whey protein is a high-quality choice, and soy protein is a great alternative. 

Be sure to add plenty of carbs with fruits, veggies, nut butter, or chocolate milk. 

• A one-scoop serving of whey protein contains 25 grams of protein, two grams of carbs, and 0.5 grams of fat.
• One scoop of soy protein has 25 grams of protein, 13 grams of carbs, and 2.5 grams of fat.

Protein Bar

Protein bars can also be helpful in a pinch. You can make your own or buy one. Look for recovery bars with a good carbs-to-protein ratio to help you recover better after a ruin.

What Post-Run Nutrition Do You Need?

When it comes to deciding what to eat after a workout, you typically want a good blend of protein, carbohydrates, and healthy fats that fit into your daily macros. If your goal is to gain muscle or lose body fat, you’re probably used to focusing on protein. 

But the type of workout you’re doing matters. For post-run nutrition, you need more carbs because they help refill your glycogen stores. You still need protein for muscle repair, regardless of your goal. Plus, healthy fats and plenty of hydration.

[Read More: Running Fuel: How, What, and When to Eat For Optimal Performance, According to RDs]

Athletes (along with everyone else) also need the following micronutrients after hard training: (4)

• Iron
• Calcium
• Vitamin D
• Antioxidants
• Vitamin C 
• Vitamin E. 

Whether you’re doing a sprint workout, intense endurance training, or focusing on muscle gain or fat loss, your macros and carbs-to-protein ratio may vary. Check out BarBend’s personalized macros calculator since your daily goals will change based on your body weight, goals, and other factors.