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If you’re anything like us, you’ll have a post-run routine. It might go something like this: flop through the front door, check your splits on Strava, stretch or foam roll a little, sweat a lot, before eventually sticking your weary body into the shower.
Somewhere in the midst of all this, you’ll also probably try to eat something to refuel and kick off the recovery process. But what’s the best food to eat after a run? Here’s your bulletproof guide to the perfect running nutrition plan:
What are the benefits of good post-run nutrition?
While we often focus on carb-loading pre-run and energy intake mid-run, what we eat post-run can feel like a bit of an afterthought. You know, you’ve done all the work and now it’s time to relax, right? Wrong.
After the exertion of running, you'll be left with lower glycogen levels, micro-tears in your muscles and depleted electrolytes and minerals. To repair your muscles and replace lost nutrients, it's essential that you eat the right post-run food to consolidate those workout gains.
A good approach to post-run nutrition is vital to keep you and your body running optimally, it helps to:
Replenish the glycogen stores in your liver and muscles
Repair micro-tears in your muscles to speed up recovery
Replace fluids, electrolytes and minerals lost through sweat
Best foods to eat after a run for recovery
With the post-run nutrition guide in the next sections, hopefully, you will have an idea of the important nutrients you need to eat after a run, when to eat them and how much to indulge. But first, which are the best foods to deliver this nutritional bang with every bite? Here are some examples that’ll help your body crack on with refuelling, recovering and fighting inflammation.
Recovery Bars
Recovery bars are a great post-run snack for delivering fast and convenient nutrients that’ll keep you going until it's time for your next meal. But it’s important to make sure you’re getting the 3:1 balance of carbs and protein right. The Veloforte Forza and Mocha bars have everything you need in just the right ratio.
Protein Powders 💪
Another strong choice if you struggle to eat after a run, protein shakes offer a convenient source of, well, protein, and can easily be consumed on the go. Mix your favourite protein powder with dairy milk for a boost of lactose and glucose for carbs, or blend it with a banana too if you're a bit more hungry.
Enter: Veloforte's Recovery Powders. All-natural blends packed full of real fruit, complete protein and the purest adaptogens and electrolytes to help you naturally re-energise and recover. Super delicious and super easy...just add water to kick start your recovery!
Fresh Fruit Smoothies 🍓
If you struggle to stomach solid food immediately after a run, try having some fresh fruit in a smoothie to up your carb intake and get some additional vitamins. Blend a banana (potassium-rich to replenish your electrolytes) with a couple of other fruits (try orange or strawberries for Vitamin C to help your body heal) and yoghurt or protein powder for your protein hit.
Chocolate Milk 🍫
It may sound too good to be true, but chocolate milk is a brilliant energy source after a run. "It's the perfect combination of easily digestible carbs in the form of lactose and glucose; protein, electrolytes and fluid all in one," says McGregor, a performance dietitian who advises Team GB. Just ensure you make it yourself or avoid choosing one that’s packed with added sugar.
Fresh Yoghurt 🥛
Yoghurt is a fantastic source of protein to refuel your muscles so they're able to repair. Try adding fruit, honey or granola for an extra boost of carbs and fibre, or if you prefer a savoury option then blend some cucumber, garlic and lemon juice into your yoghurt to make a quick tzatziki and eat it with pitta bread for carbs.
Nut Butters 🥜
Whether you go for classic peanut butter or something a little more fancy, nut butter is a fantastic source of healthy fats and protein. Peanut butter is a hefty source of B vitamins like biotin and niacin, which your body uses to release energy from food, while almond butter is packed with Vitamin E to maintain your immune function. To get that 3:1 carbs to protein ratio, try one of the following snacks
- 2 heaped tbsp peanut butter, one medium banana and 100g fat-free yoghurt blended to make a smoothie
- One medium apple with 1 tbsp peanut butter
- 2 slices of wholemeal toast with 2 tbsp peanut butter
- 6 oatcakes with 2 heaped tbsp peanut butter
Tuna, Salmon or Chicken 🐟
If you're ready for a more substantial post-run meal, tuna, salmon or chicken are all protein-rich options to help your muscles repair. Salmon and fresh tuna (as opposed to tinned) are both sources of omega-3 fatty acids, which can reduce inflammation, while chicken is a lean complete protein source – and both pack in essential amino acids. Here are a few meal ideas to get you started:
Baked sweet potato with tuna
Salmon with stir fried vegetables and brown rice
Tuna steak with new potatoes and greens
Chicken fajitas with peppers and onions
Salty Foods 🧂
If you're a salty sweater or have finished up a long run, it's important to return your body's salt levels to normal. Eating salty foods such as salted nuts – in moderation – as part of your post-run snacking and normal meals can help to restore this balance.
5-Day Running Nutrition Meal Plan
If you need a helping hand getting in all of your daily nutrients into your running meal plan, we’ve got you covered. We’ve put together a 5-day running nutrition plan that includes some easy post-run refuel options too
The importance of rehydration
Sadly, we don't mean with your post-race celebratory pub trip. For shorter efforts, rehydrate by drinking plain water. If you've done a very long run or trained on a hot day, try adding rehydration salts to your water to balance your fluids and electrolytes or reach for a sports drink but be careful to choose one that’s not loaded with artificial sweeteners and additives. For rapid hydration without the nasties, why not try our Passo Electrolyte Powder for an instant hit?
What nutrients does your body need after a run?
Carbohydrates
“Wondering what to eat after a long run? The key nutrient that should be replaced is carbohydrate in order to start replenishing glycogen stores so that your body is ready for your next training session," says Renee McGregor.
The recommended amount of carbohydrates is 1.2 grams per kilogram of body weight. “If you go into the next session depleted, you’re at greater risk of illness and injury.”
Protein
"The addition of protein has been shown to be useful when this carbohydrate requirement can't be met as it encourages the uptake of carbs into the muscle," says McGregor. "In addition, protein starts to help repair the significant number of micro-tears that occur during a hard run."
Electrolytes and fluids
"Running Hydration is also critical, as only when you are fully hydrated can you convert carbohydrate to glycogen efficiently. Electrolytes, like sodium, chloride and potassium, help to replace losses from sweat but also help to draw more fluid back into the body," says McGregor.
How much should you eat post-run?
While the amount you need to eat depends on the duration and intensity of your run, and your current physical fitness, you should shoot for the classic 3:1 ratio of carbs to protein in your post-run refuelling. This is the optimal ratio to maximise recovery.
After long runs
The longer and harder you run, the more your body will need to recover. "After a long hard run, the ideal is that you initially take on 1.2 grams of carbs per kilogram of bodyweight (either within a 30-minute window post-workout or at your next meal) and then follow every two to three hours with a further 1.2 grams of carbs and 0.4 grams of protein per kilogram of bodyweight that day" says McGregor.
Be a bit more mindful of how you plan your meals and snacks for the rest of the day to ensure you’re getting your macros in these quantities.
After short runs
And fuelling after shorter runs? "Recover initially with 1.2 grams of carbs per kilogram of body weight and then aim for 1.2 grams of carbs and 0.4 grams of protein at each meal, and half of this for any snacks you may need," says McGregor. “Your fitness level doesn’t need to be taken into account because the relative effort will still be the same."
When to refuel
Post-run snacks
If your next meal won't be for a couple of hours and you've done a long or challenging run, have a snack or recovery shake, such as a Veloforte Forza bar or Mocha bar or a Veloforte Recovery shake, within 30 minutes of finishing your session to kickstart your recovery.
Shop our Veloforte Recovery Collection
Equally, if you've had an easy session but you'll be doing a hard run within 12 hours – for example you run around 8pm and then again at 7am – then the 30-minute rule applies too!
Post-run meals
If you did an easy run and don't have any other training lined up for over 12 hours, your next meal will do the job in terms of refuelling. Get a good combination of complex carbs, healthy fats and protein to set your body on the way to recovery.
One last tip to help beat run-ger
When you're deep in training, it can be easy to slip into a permanent state of insatiable running-induced hunger, or ‘runger’. If you're struggling with this, McGregor recommends getting a good intake of carbs, protein and essential fats, such as a wholegrain bagel with avocado and poached egg. This will fight off the hunger, fuel your recovery and save you from endless snacking. Or leaving the supermarket with the entirety of Aisle 12 in your bag! For more ways in which to create the ultimate running nutrition plan, we’ve got some handy tips here.
FAQ's
What should I eat immediately after a run?
After a run, aim for a snack or meal with a 3:1 ratio of carbs to protein . Good options include chocolate milk, a protein smoothie, Greek yogurt with fruit, or a recovery bar .
How soon after running should I eat?
It’s best to eat within 30–60 minutes post-run , especially after a hard or long run, to replenish glycogen stores and support muscle recovery
What is the best drink after running?
For short runs , plain water is enough. After long or intense runs , electrolyte drinks and coconut water h elp rehydrate and replace lost minerals.
Do I need protein after every run?
Not necessarily. If you had an easy run , a balanced meal within a few hours is enough. However, hard runs or strength training sessions require immediate protein intake to aid muscle repair.
What not to eat after a run?
While it’s okay occasionally, fast food is often high in unhealthy fats and sodium , which will slow down digestion and recovery. Instead, opt for whole foods like grilled chicken, rice, and veggies.
What’s the best post-run meal for recovery?
A balanced meal with carbs, protein, and healthy fats is ideal. Examples:
Salmon with quinoa and veggies
Chicken stir-fry with brown rice
Tuna sandwich on wholegrain bread with a side of fruit
What happens if I don’t eat after a run?
Slacking on a well-balanced running nutrition plan can lead to fatigue, muscle breakdown, slower recovery, and increased injury risk . Eating replenishes glycogen stores and repairs muscle tissue .
Are recovery bars better than real food?
Recovery bars are super convenient but shouldn’t replace whole foods entirely. They’re a great option for on the go, but aim for balanced meals when possible.
