WHAT SHOULD I EAT AFTER A RUN?

Post-run nutrition is a crucial part of optimising your recovery, building endurance, and strengthening your performance. What you eat after a run impacts not just your body’s repair and growth, but also its ability to bounce back for your next workout. Knowing what to eat is just the start, though. Timing, and avoiding certain foods, is also critical. Discover the latest insights and best practices for optimal post-run nutrition. So, what should you eat after a run? Let’s find out.

Quick Look

You’ve just been for a long run, or a fast-paced training session. You’re exhausted and sweaty. A hot shower, and collapsing on the couch may be all you want to do right now. However, although you might feel inclined to forgo or delay your post-run snack or meal, you should actually make it your top priority, it’s one of the most important things to do right after your run. Here’s why:

You need to think about refuelling right now. To optimise your recovery, and maximise all the benefits from your workout, timely post-run nutrition is critical. There’s a reason why you often see race staff handing out free bananas after a marathon.

As you exercise, depending on the intensity or duration of the workout, your muscles will experience some degree of breakdown. Repairing muscle breakdown and building stronger, more resilient muscles quickly after a workout requires refuelling with the right foods, and, ideally, soon after completing your running session. Without it, you are hindering the rebuilding process, which can lead to potential muscle loss, and a decrease in performance.

To kick-start the process of rebuilding and enhancing your future fitness and performance, it’s crucial to consume foods that offer the most advantageous nutritional properties, while steering clear of foods that could impede our progress and goals.

In this article, to help you with your nutrition after running, we will examine:

• The benefits of post-run nutrition. We take a look at benefits such as muscle repair and recharging your energy battery.
• The timing of your post-run nutrition. Eating soon after completing your workout is the key. Why is that?
• What are the best meal or snack choices to eat after a run. Discover how protein, carbohydrates, and fat, all play their part in your post-run nutrition.
• Some foods you should avoid after your run. Planning on visiting the fast food drive-thru on the way home from your run? Not so fast!
• If your goal is to lose weight, you may be wondering what and if you should eat after a run. How does your post-run nutrition differ when weight loss is your primary objective?

Continue reading to discover everything you need to know about how to optimise your nutrition needs after a run.

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The information in this post is for information only and is not a recommendation to act on any of its content. You should always check with your healthcare professionals before changing your diet or engaging in any activity that may affect your health.

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What Are The Benefits Of Eating After A Run?

As you may already know, rigorous physical activity can result in muscle breakdown.

Regardless of whether you are pumping iron at the gym or taking a long run, this breakdown of muscle tissue and subsequent repair, is what stimulates muscle growth and strength.

It is worth emphasising that this breakdown of muscles can manifest as small tears in the muscle fibres, and breakdown of muscle protein, that’s why it is important to promptly facilitate their repair with optimal post-run nutrition.

With that in mind, what then are the main benefits of proper recovery eating after a run?

• Stimulating muscle repair, growth, and strength.
• Reducing muscle soreness and fatigue.
• Enhancing overall athletic and running performance.
• Replenishing glycogen stores in the muscles and liver, recharging your energy battery.
• Boosting the immune system.
• Intentional post-run eating helps maintain healthy body weight and composition.
• Improving mental and cognitive function. Take a look at our post about a unique brain food and its cognitive benefits, click here.

By prioritising post-run nutrition, runners can help boost their athletic performance, speed up their recovery, and improve their overall health.

TIP: Although it may be tempting to grab a protein bar or shake before or during your run, it’s not a good idea. Consuming these types of foods or snacks while running can lead to stomach upset, making it uncomfortable and difficult to continue your workout. Nobody wants a case of runner’s trots mid-run. Reserve the protein bars and shakes for after your workout, when your body can better tolerate them and use the nutrients to aid in muscle recovery and growth.

When Should I Eat After A Run?

Now that we have outlined the importance and benefits of post-run nutrition, let’s examine the timing and ideal window for consuming food after your run.

Consuming food promptly after a workout is preferably the best way to kick-start the muscle recovery and rebuilding process.

To optimise the benefits of post-run nutrition, we suggest having a nutrient-dense snack, such as a protein bar or a banana, within 30 minutes after your run if you cannot have a full meal right away. It is important to then have a proper meal within two hours following your workout to ensure you are providing your body with the necessary nutrients for muscle recovery and growth.

If you consumed a meal before your run, the timing of your post-run nutrition becomes less critical. In this case, you may be able to eat a few hours after your run without significantly compromising your muscle recovery and growth. Conversely, if you ran on an empty stomach or hadn’t eaten for a few hours beforehand, you want to consume some protein and carbs within our recommended 30 minute time frame.

It’s not always easy to get access to a post-run meal or snack after a big event such as a marathon. It can often take some time to clear the crowds and get home to prepare food. And frankly, if you are like me, cooking is typically the last thing you feel like doing after such a tiring event like a marathon. A good idea is to pack a protein bar in your gear or have someone meet you after the race and bring along a protein snack.

Many marathons regularly provide free bananas to finishers. Every Melbourne Marathon that I’ve ever done has had bananas and a sports drink available as you finish and collect your medal. Be sure to take advantage of these if they are available.

Personally, I grab the free banana after the event, make sure I get plenty of electrolyte replenishing fluid, and have a protein bar ready if possible. I also have a high-protein drink in the fridge waiting for me when I arrive home. Then I have time to rest, and think about a proper meal.

TIP: Preparing your post-run meal the night before your workout is another smart idea. After a challenging 42k run, you may not have the energy or desire to cook a meal. Having your meal ready to go can help ensure you consume the necessary nutrients for your post-workout recovery, without the added stress of meal preparation.

What Should I Eat After A Run?

The significance of post-run nutrition is greater in proportion to the intensity and duration of your workout.

For instance, if you’ve just completed a short 5k run, your body’s glycogen stores will not have been completely depleted, so it’s not as crucial to refuel immediately after the workout. However, after a long run, or a race such as a marathon, your body’s glycogen stores will be exhausted, and it’s essential to refuel as soon as possible to initiate the recovery and repair process.

To ensure that your body receives the proper nutrients it needs after a run, it is important to choose foods or snacks of high quality. These should not only contain carbohydrates to replenish your glycogen stores as mentioned, but also other essential nutrients such as protein, healthy fats, vitamins, and electrolytes.

So, what should I eat after a run? Let’s take a look.

Hydration During And After A Run.

Let’s start with what to drink during and after an extended workout.

As our long-term followers know, we consistently emphasise the importance of maintaining proper hydration whilst running. Plan your run route around water fountains or bring a water bottle with you. This is especially crucial during warm to hot weather, as your body sweats more profusely and loses more fluids.

During a long run, your body will lose a significant amount of fluid through sweat and breath. Sweat is the body’s natural response mechanism in an attempt to cool down. Water is the main component of sweat, but it also contains electrolytes such as sodium (salt), chloride, magnesium, and potassium among others. It’s important to replace these essential nutrients during and after prolonged physical exercise, particularly if you have been sweating quite a bit.

There are many electrolyte drinks available which are specially formulated to contain these essential nutrients. You will have noticed these brightly coloured beverages available everywhere drinks are sold. However, be sure to check the sugar content, some of these drinks contain far too much sugar and should be avoided.

LMNT and other similar sugar-free sachets of salt and electrolytes provide an alternative option. You can mix them with water to create a revitalising electrolyte drink. These sachets are available in numerous flavours and are my preferred method to replenish electrolytes.

There are many electrolyte products available, and are a convenient way to replenish lost these essential nutrients. Plan on consuming them during and after extended running workouts of two hours or more.

For marathoners, you will notice that drink stations along the race route usually have both water and electrolyte drinks available, it’s a good idea to avail yourself of both during the run.

If you experience cramps during or after running, it is a clear indication that your body lacks essential electrolytes, particularly magnesium.

DID YOU KNOW: It is possible to sweat between 1 and 3 litres of fluid per hour during exercise? This emphasises the significance of staying hydrated during running and replenishing electrolytes during extended runs lasting two hours or more.

Quick Snacks After A Run.

You’ve just smashed out a long run or race, you’re feeling great and proud of your workout. However, you won’t be able to access a proper meal for quite some time, but you know you should eat something to kick-start the recovery process. What do you do?

Planning ahead in these situations is the trick. Have one or more of the following suggestions ready to go immediately, or soon after your run :

• Protein/energy bar. Since carbs are important in the recovery process, low-carb options are not the best choice as a recovery snack.
• Nut bar
• Trail Mix or some salted nuts with dried fruit
• Banana
• Smoothie
• Peanut butter sandwich
• Greek yoghurt with some fruit

If you don’t feel like eating for a while after the run, try a pre-packaged protein drink or even some chocolate milk. There are many of these available from your health food store or the supermarket. I always pack one of these when I go to a running event, they are great to have waiting in the fridge, or even immediately after a run before you eat anything.

What Macronutrients To Include In Your Post-Run Meal.

Let’s now explore some suggestions for each of the essential macronutrient groups crucial for optimal recovery nutrition.

To create a well-rounded post-run meal, it is essential to include protein, carbohydrates, and healthy fats.

According to Better Health Victoria, you should aim for the following percentages of each macronutrient in your meal:

• Carbohydrates – 45 to 65%
• Protein – 15 to 25%
• Fat – 20 to 35%

Let’s now look at some food suggestions in each macronutrient category that you can incorporate into your meal.

As usual, we advise choosing whole foods, preferably organic, low in sugar, and limiting highly processed options. If you are a vegan or vegetarian, you can easily obtain enough protein from plant-based sources. Take a look at our article ‘Is A Vegetarian Diet OK For Runners’ to find all the answers.

Post-Run Meal Examples.

Here are some post-run meal examples that are both easy to prepare and delicious, providing plenty of healthy macronutrients to help kick-start your recovery:

• Grilled chicken breast with roasted sweet potato and steamed broccoli.
• Greek yogurt with mixed berries, honey, and sliced almonds.
• Tuna salad with mixed greens, cherry tomatoes, cucumber, and avocado.
• Black bean and vegetable stir-fry with brown rice.
• Scrambled eggs with whole wheat toast and sliced avocado.
• Lentil soup with a side of whole grain bread and mixed vegetable salad.
• Baked salmon with roasted asparagus and quinoa.
• Veggie burger on a whole wheat bun with a side of sweet potato fries.
• Tofu stir-fry with mixed vegetables and brown rice.
• Grilled cheese sandwich with sliced apple and mixed greens salad.

If you love cooking and are not lost in a kitchen, try some of these meal ideas from the Dr. Axe website, there are some fantastic post-exercise meal examples that you can try.

DID YOU KNOW: Vitamin D deficiency has become a modern epidemic, with up to 50% of people around the world being deficient in this vital nutrient, particularly among athletes? Vitamin D is synthesised in the body from sunlight exposure on the skin, and it’s essential for maintaining healthy muscles and bones. Consider having a blood test and discussing with your medical professional whether you need to supplement this crucial nutrient.

What Shouldn’t I Eat After A Run?

After a long run or race, you are going to feel hungry, and crave a quick fix. However, opting for junk food can compromise your post-run recovery. Here’s why:

Foods like burgers, pizzas, and chips are high in saturated fats, sugars, and salt, and can harm recovery.

Bad fats slow down digestion at a time when we need to quickly absorb nutrients. Sweet treats like desserts, doughnuts, cakes, and soft drinks are loaded with sugar that can cause inflammation, something you want to avoid after an intense workout.

What are some foods I should avoid?

• Processed or fried foods, like french fries or fried chicken.
• Fast food meals, like burgers, pizza, chips, or hot dogs.
• Foods high in sugar, like sweets, soft drinks, and desserts.
• Alcohol, which can dehydrate you and impair muscle recovery.
• Overly salty snacks like chips/crisps.
• Foods high in saturated or trans fats, like bacon or processed meats.
• White bread, white rice, and other refined carbohydrates.
• Protein/Energy bars containing high amounts of added sugar.

Instead of heading to a fast-food joint, look for a good café that serves wholesome, healthy foods. A personal favourite of mine is a serving of granola with fruit and a side of raisin toast. It’s delicious and helps jumpstart your recovery.

TIP: It’s true that we should generally avoid consuming foods with excessive amounts of sugar, especially added sugar, as part of your post-run nutrition. However, a small amount of sugar can actually be beneficial for recovery, as it helps replenish glycogen stores that are depleted during exercise. The key is to be mindful of the amount of sugar you’re consuming and to choose natural sources of sugar, such as fruit, rather than highly processed foods with added sugar.

What If I’m Running To Lose Weight?

If your primary reason for running is weight loss, then post-run nutrition is going to play a crucial role in helping you achieve your goals.

As we know, exercise is a great weight-loss tool for many people, but you also need to pay attention to your post-run nutrition. Your main focus should be on consuming a balanced meal that contains adequate amounts of protein, healthy fats, and carbohydrates after your run. This will help to stabilise blood sugar levels, reduce inflammation, kick-start your recovery, and promote satiety, all of which play their part when using exercise for weight loss.

To maximise the benefits of post-run nutrition for weight loss, it’s a good idea to plan your meals in advance. This will help you avoid making poor food choices after a run, due to hunger or lack of preparation. You can plan your post-run nutrition by preparing meals ahead of time, packing healthy snacks, or choosing healthy options at restaurants.

But what about carbs, I hear you say?

Given the negative reputation carbs have regarding weight loss, replenishing your depleted glycogen stores after a run with carbohydrate-rich meals or snacks may be of concern to you. Most studies recommend aiming for approximately 1 to 1.6 grams of carbohydrates per kilogram of body weight after a long run for optimal glycogen replenishment and recovery.

A suitable approach is to follow the recommended carb intake on days when your exercise session has been prolonged or intense, while adjusting the intake on other days in line with your weight-loss plan. In this way, you can meet your post-run nutritional requirements with quality foods, including carbohydrates, without sabotaging your weight-loss goals.

It’s also important to consider portion sizes along with planning your meals. Although consuming sufficient nutrients after a workout is crucial, it’s easy to undermine the benefits of your run by overeating. As discussed earlier, after a long run or race, aim for nutritious, well-balanced meals with high-quality ingredients in appropriate amounts. This is the key not just to your recovery, but also to your weight-loss objectives as well.

TIP: Combine running with strength training: Adding strength training to your routine can help to build muscle and increase your metabolism. This can lead to increased weight loss.

Wrapping It Up

Nutrition is a highly individualised topic that can be difficult to navigate. Everyone has different dietary needs and certain foods can affect people differently, especially when factoring in food allergies and gut health considerations.

In this article, we aimed to provide a basic understanding of what your body needs after rigorous exercise like a long-distance run.

Consuming a balanced combination of protein, healthy fats, and quality carbohydrates from healthy foods after your run can help you boost your body’s recovery process. It can also prepare you for your next workout, improve your overall health and fitness, and help you reach your weight-loss goals if that is your objective.

Thanks for reading, I’d love to hear from you if you have any post-run nutrition stories to share, or any other helpful idea’s. Please let us know in the comments.

As always, if you are just starting out on your running journey, we’re here to help. Take a look at our Couch to 5k run plan, this will help you on your way.

Happy running

Steve

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This article is for information purposes only and is not a recommendation to act on any of its content. It is always recommended you consult your healthcare practitioner before engaging in any activity that may affect your health.

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