What to Eat After a Run: Complete Guide 2024
Whether you run for leisure or competitively, you need to fuel your body properly after a run. Including foods like grains, lean meats, fruits, vegetables, and pulses in your post-run meal is essential. The right carb-to-protein ratio will also help you recover effectively. Exactly what you need to eat will depend on your goals, whether that's weight loss, muscle maintenance, or something else.
After a run, it's important to replenish depleted glycogen stores, repair micro-tears in muscles, and hydrate to restore minerals and electrolytes. Knowing which foods to prioritize and which to avoid can maximize the benefits of the exercise and aid your post-run recovery. Read on to learn what to eat and how to meal plan, with tips from our in-house nutritionist.
Foods to Consume After a Run 🍊
A balanced diet will help your body recover after a run. You'll need a combination of nutrient-dense foods like whole grains, lean meats or plant-based proteins, fruits, vegetables, and nuts and seeds.
Fruit 🍓
Consuming fruit can aid recovery after a strenuous run. Research shows that fruit supplementation can help combat oxidative stress, muscle damage, and inflammation¹. Fruit provides carbohydrates, vitamins, minerals, and antioxidants. So, adding them to your post-run routine can make a big difference in how you feel.
Fruits provide lower amounts of carbs compared to some other foods, like grains and certain starchy vegetables, such as potatoes. However, they can still contribute to energy replenishment.
Vegetables 🥬
Vegetables are a great addition to a runner's diet for their vitamin, mineral, and antioxidant contents, just like fruits. A study showed that people engaged in higher physical activity performed better if they consumed a lot of vegetables (and fruits)⁴.
It’s important for runners to include both vegetables and fruits to improve their running performance. Vegetables are more nutrient-dense than fruit and contain more fiber. They are also less caloric. Although it’s important to include both, experts recommend prioritizing vegetables over fruit⁵. This is good advice for everyone, not just runners.
If you want to increase your veggie intake but aren’t sure how, check out our dedicated guide.
Pro tip: Eating beets before running can improve your performance. Dietary nitrates from beets get converted into dietary nitric oxide that acts as a vasodilator, like watermelon.
Protein 🐟
Meat, fish, legumes, and some nuts and seeds are good protein sources. This macronutrient is essential for muscle repair after running. An adequate protein intake can significantly aid your recovery after training and prepare you for the next run.
Some foods rich in protein are:
| Protein source | Protein content per 100 g of product by the USDA⁶ |
Meat |
|
Fish & seafood |
|
Legumes |
|
Nuts & seeds |
|
Dairy 🧀
Dairy products provide small amounts of carbs and moderate to high protein amounts, but it's their calcium content that makes them great for runners. This can contribute to your short-term (injury avoidance) and long-term bone health (lower chance of osteoporosis)⁷.
Daily calcium nutritional goals vary by age and gender. The current guidelines for Americans suggest consuming between 1,000 mg and 1,300 mg for adults and older adults⁸. According to the USDA, the calcium content per 100 g of some popular dairy products in the USA is:
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Low-fat cottage cheese (2%): 103 mg
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Mozzarella: 505 mg
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Cheddar: 710 mg
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Plain Greek yogurt: 115 mg
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Milk: 123 mg
Other Foods 🥚
There are more foods than the ones I mentioned above. Here are a few more options, including their nutritional value.
| Food | Key macronutrient content per 100 g of product by the USDA⁶ |
Hummus |
|
Tofu |
|
| Eggs (cooked) |
|
| Chocolate milk |
|
| Whey protein drink |
|
Peanut butter |
|
Almond butter |
|
Meal Ideas🍳
Everyone (not just runners) should focus on a good balance of protein, carbs, and fat. The recommended ratio for runners might vary slightly (depending on the organization making the recommendations), but the bulk of calories should come from carbohydrates.
If you aren't inclined toward planning meals, shopping for ingredients, and cooking, consider subscribing to a meal delivery service. Many of these offer balanced heat-and-eat dishes or send you measured ingredients you can cook at home.
I've included a few of my favorite meals from meal delivery services for inspiration:
Chicken Pot Pie Pasta
Chicken provides the bulk of the protein source, while fusilli (pasta) is the main source of carbs. Cream cheese and green peas contribute to the protein content of this meal, while broccoli and cauliflower add extra dietary fiber. The cooking oil is a source of fat.
Author’s tip: Factor is a prepared meal delivery service that delivers fresh meals. It caters to various diets, and many of its dishes suit runners and other athletes engaged in intense activities. Calories and other nutritional info are stated on the website and your meal container – ideal if you’re looking at macros. You can also buy various add-ons such as juices, smoothies, and protein packs.
Buttery Lemon-Garlic Shrimp
Shrimp is the key protein here, and linguine (pasta) is the key carb source. Parmesan cheese adds both protein and fat. Sun-dried tomatoes provide dietary fiber.
Author’s tip: Green Chef is an organic-certified meal delivery service with meals for 2 or 4 people. It sends you the ingredients with easy-to-follow recipe cards. Some items even arrive pre-prepped. This meal kit subscription service also has various add-ons, like individual proteins, breakfasts, and snacks on offer.
Poblano Pork Sausage Quesadillas
Pork sausage is the main source of protein in this dish, while sweet potatoes and tortillas provide carbs. Monterey Jack is a key source of fat and calcium, while no-fat Greek yogurt supplies extra calcium and protein. Sweet potatoes, scallions, and bell peppers add dietary fiber.
This dish is quite high in saturated fat from the sausage and could definitely do with a few more veggies. It still ticks all the boxes in terms of macros, so it’s useful for recovery, but I wouldn’t recommend eating it too regularly.
Author’s tip: Blue Apron is a meal delivery service that lets you subscribe or buy meals a la carte. It has a huge menu of meal kits and fresh prepared meals. You can often swap some ingredients in dishes to meet your dietary needs better. Meals can be supplemented with add-ons including salads, desserts, sides, and proteins.
Salmon Banh MI Baguettes
Baguettes are the main source of carbs in this dish, while salmon is the key protein. Salmon is a great source of omega-3 fatty acids, which are important for brain and heart health. Lime juice provides small amounts of several nutrients.
Author’s tip: HelloFresh has a large menu with meals suitable for many diets. It also has market items on offer that you can see once you subscribe. The company has meals inspired by American and international cuisine, with lots of family-friendly meals such as burgers, pasta dishes, and tacos.
One-Pan Smoky Black Bean and Feta Tacos
Black beans, the dish's main ingredient, provide carbs, protein, and dietary fiber. However, white rice is the main source of carbohydrates. Red cabbage supplies some dietary fiber, while feta cheese contributes to the protein content. This is a vegetarian dish, but you can add an extra protein like chicken if you wish.
Author’s tip: Home Chef has a menu of over 30 recipes. There are dishes you can serve in 10 to 15 minutes, but also meals that take up to an hour. It even has some prepared meals for busy days. Its stand-out feature is the Customize It tool, where you can swap, double up, or upgrade the protein in many recipes.
How Much to Eat After a Run 🥩
Your post-run meal depends on how hard and how long you've been running. For example, if you completed a short run, just 1 meal with the right carbohydrate-protein-fat ratio should suffice. But if you just finished a long run, you may need more food throughout the day.
It's important to refuel shortly after your run, especially a long one, to avoid crashing. Bear in mind that running, especially long-distance running, can affect your appetite, so it might take a while before you feel ready for a full meal. In the meantime, focus on smaller snacks and liquids that are easier to stomach, like chocolate milk or a protein smoothie with fruit.
Best Foods and Meals for Different Goals 🍌
The foods you should focus on may depend on the purpose of your run. For instance, people running for weight loss will have a somewhat different diet from those running for other reasons. It’s worth pointing out that running (especially long-distance) is not great for muscle building and could potentially compromise it.
Some forms of running, like HIIT, can however prevent muscle loss and even promote muscle gain when paired with the right amount of protein and a balanced diet⁹.
If your goal is weight loss, ensure you’re consuming plenty of vegetables and other low-cal foods that are also high in fiber to promote satiety. Don’t forget to include adequate amounts of carbs and protein, providing your body with what it needs to recover and refuel. Some foods you should focus on are:
Best Nutrients After Running: Explained 🍝
Each macro has its own functions that makes them essential. Here, I'll walk you through each in more detail. Tracking and counting macros is difficult, especially if you’re just starting out. Our full guide to macro meal planning can help you along the way.
Carbohydrates
Carbs are essential for replenishing energy stores and helping runners prepare for their next training or competition. Carb intake replenishes glycogen stores, which are then used as fuel during physical activity¹⁰. If refueling quickly is necessary because you have another training session or competition coming up, focus on high glycemic index foods like potatoes, white bread, and white rice.
If you do a lot of distance running, you may need larger carb amounts than leisure runners. If your carbohydrate intake proves insufficient, you may burn out before crossing the finish line.
Protein
Protein is essential for muscle growth. Protein also helps repair muscle micro-tears from intense runs. Consuming casein protein before sleep can increase muscle protein synthesis and improve performance¹¹. According to research, adding protein may improve muscle glycogen restoration as long as carb intake is also adequate¹².
Fats
Contrary to common belief, fats play a key part in a runner's performance. They aid in the absorption of fat-soluble vitamins, such as vitamins A, D, E, and K, as well as having other important functions in the body, like organ protection and providing energy¹³. The lack of fat in a runner's diet may lead to compromised immunity and a higher infection rate¹⁴.
Rehydration 🥤
Continual rehydration is essential before, during, and after running. Research shows that amino acid-based sugar-free oral rehydration solutions are superior to glucose-based and sugar-free options¹⁵.
Sports drinks containing sodium and other electrolytes are also more beneficial for rehydration than just water, according to another study¹⁶. This is because the electrolyte content helps retain fluids, while if you only drink water, most of it might just pass through you without effectively rehydrating you. Moreover, adequate rehydration helps you convert carbs to glycogen effectively¹⁷.
What to Eat Before Running 🥕
Before a run, have a balanced meal of healthy carbs and protein at least 2 hours ahead, preferably longer. Good sources of healthy carbs are quinoa, oats, lentils, beans, chickpeas, and apples.
If you need an energy boost right before hitting the trail, a simple carb-based snack is best. You want to keep protein and fiber to a minimum to avoid digestive issues while running. Great options include bananas, crackers, dried fruits, and white toast with jam.
Does Carb Loading Before Running Work? 🍪
Carb loading before a long-distance run could make a difference. For carb loading, use easily digestible foods like rice, white bread, pasta, and even confectionery. Generally, leisure runners don't need carb loading to improve performance.
Research shows that increasing carbohydrate intake before a long-distance run could improve the runner's performance¹⁸. However, the results could depend on the runner's shape and actual distance. Still, people who carb-loaded with confectionery had higher glucose levels and ran faster at the end of the race.
Foods to Avoid Before a Run 🍟
You should avoid fried and spicy foods before a run. Fried foods contain unhealthy fats, while spicy meals can cause indigestion and heartburn. Right before a run, you should also skip fiber-rich foods that take longer to digest, like broccoli, beans, and berries.
Excessive protein is also not a great idea right before a run, as proteins take longer to digest. Stick to carbohydrate bars before your run and save the protein bars for later.
How to Prepare for a Marathon 🥧
Try to match your training intensity with fuel intake if you're preparing for a marathon. Your pre-marathon diet should include balanced amounts of carbs, protein, and fat, but you should focus on carbohydrates (especially easily digestible ones) as the race gets closer.
To learn more about what to eat after a marathon, check out our complete guide.
FAQ
What is the best thing to eat after a run?
You should eat carbohydrates, protein, and fat after a run. The proportions between these macronutrients will vary slightly depending on which guidelines you follow, but your carb intake should be higher than either of the other 2 essential macronutrients.
How soon after running should you eat?
If you’ve had a long run, it’s important to eat something shortly after. Even if you’ve not been running for long, don’t waste time before refueling. If you don’t feel like a full meal, snacks such as fruit or a protein smoothie will do.
Should I eat after a run if I’m not hungry?
You don't have to eat right after a run if you're not hungry. You can have a smoothie or something light soon after your run and eat a full meal when you get hungry. Try to include fruits, vegetables, and good sources of carbs, protein, and healthy fats.
References
1. https://pubmed.ncbi.nlm.nih.gov/32460679/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9318495/
3. https://pubmed.ncbi.nlm.nih.gov/20386132/
4. https://pubmed.ncbi.nlm.nih.gov/33491039/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6506980/
6. https://fdc.nal.usda.gov/index.html
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6901417/
8. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5214170/
10. https://pubmed.ncbi.nlm.nih.gov/28919842/
11. https://pubmed.ncbi.nlm.nih.gov/32698256/
12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852829/
13. https://www.ncbi.nlm.nih.gov/books/NBK534869/
14. https://www.buffalo.edu/news/releases/1999/05/2753.html
15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10174327/
16. https://www.mdpi.com/2072-6643/15/22/4759#:~:text=role%20that%20beverage-,sodium,-content%20can%20play
