Whether you’re a casual jogger or an ultra-marathoner, what you eat influences your running performance.
Properly fueling up before your run can make the difference between feeling great and burning out, but what you eat when you get back home is just as important.
From muscle recovery to weight loss to fueling for a long training cycle, your post-run food choices have immediate and long-term effects. Eating a balance of carbohydrates, protein and healthy fat after running can replenish glycogen — your body’s workout fuel — and help get you back on your feet and move toward your goals.
Plus, foods from these three post-run nutrient categories can roll into one dish. You can check all three macronutrient boxes in a few delicious bites.
Your taste buds will thank you and your muscles will reward you with the urge to lace up your sneakers and get out there again tomorrow.
9 healthy, fuel-packed post-run snacks
Post-run macronutrients: Carbohydrates
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When you workout, your body taps into stored glycogen to keep you moving. This is especially true for endurance runners, as long, steady-state exercise uses glycogen at a higher rate.
Carbohydrates are a hearty way to restore your body’s glycogen before your next workout.
Here are some of the best complex carb foods:
Oatmeal
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Morning exercisers, this is for you. Instead of microwavable quick oats, warm a pot of old-fashioned oats in a saucepan for a creamier texture and the best nutritional bang for your buck.
Bananas
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Everyone’s favorite portable fruit is also an excellent source of potassium, which helps prevent muscle cramps.
Beet juice
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Studies suggest that beet juice increases levels of nitric oxide in the body, which promotes stronger blood flow for faster muscle recovery and strength-building.
Post-run macronutrients: Protein
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In order to replenish glycogen stores, your body needs to produce a compound called insulin. And insulin production is boosted when you eat carbohydrates and protein together.
Here are the best protein sources to pair with your carbohydrates for a post-run meal that promotes recovery and muscle growth:
Plain yogurt
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The best yogurt for muscle recovery packs in protein and skips added sugars. With a yogurt maker, you can control the flavor, texture and sweetness.
Nut butter
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Peanut, almond, cashew or sunflower seed butter have filling protein and healthy fats. Spread on whole grain toast, or eat with oatmeal, banana or yogurt.
Eggs
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It can be as simple as frying up a couple eggs after a run. To elevate your meal, make a fluffy omelette with your favorite mix-ins.
Post-run macronutrients: Healthy fats
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A moderate amount of healthy fat in your post-run meal increases satiety so you don’t cave to cravings. Monounsaturated or polyunsaturated fats provide the best nutritional value.
Add foods from the other two categories for a well-rounded meal that won’t weigh you down.
Excellent sources of fat include:
Avocado
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This fruit was made for mashing onto whole-grain toast.
Salmon
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Smoked, seared or poached, salmon is an excellent source of omega-3 fatty acids, which fight inflammation and may prevent muscle loss.
Nuts
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Whole, raw, unsalted nuts are best. In addition to monounsaturated fats, nuts also contain protein and calcium. Stick to a small handful to avoid overdoing your fat intake.
