What you eat and what you do immediately post-run have a huge impact on your recovery. Refueling your body as soon as your finish your run is key. So, what should you eat? It is recommended to refuel with a snack of around 200-300 calories with a 3:1 or 4:1 ratio of carbs to protein. Check out these healthy post run snack ideas for hungry runners.
Refuel With These Quick & Healthy Snack Ideas
Take advantage of the “magic window” post run by refueling anywhere from 15 minutes to 45 minutes after your workout? Why this window? Your recovery starts as soon as your cool down ends. Muscles are primed and ready to restore glycogen and begin repairing. Fueling with the right foods can help to increase muscle protein synthesis (growth) and decrease muscle breakdown.
What kind of snacks should I eat post run?
Aim for a combination of fast-digesting carbs and high-quality protein. Strive to refuel with a snack of around 200-300 calories with a 3:1 or 4:1 ratio of carbs to protein.
Quick protein + carb Snack Ideas
Sliced Apple with cheese (easy and portable)
Banana with peanut or nut butter ( a great source of potassium paired with carbs and protein)
Cottage Cheese with fruit/berries (Often overlooked protein source)
Greek Yogurt with fruit or Granola (An excellent source of protein)
**My personal favorite**-Milk of your choice with whey protein powder or low-fat chocolate milk (calcium, protein, and carbs for on the go refueling)
Oatmeal (excellent source of complex carbs for a warm snack)
Hard-Boiled Eggs with Hummus (high quality protein that can be made ahead)
Ezekiel Bread/Waffle with nut butter or hummus
Edamame (pop it in the microwave for a warm plant based protein source)
Whole wheat tortilla with sliced turkey/ham
Smoothie with whey protein powder
Scrambled Eggs and Toast or rice (fantastic protein source that can be added to almost anything)
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Fast Track your run recovery by consuming quick-acting carbs and high-quality protein within 15-45 minutes of your workout. Post run snack ideas for hungry runners.
I spotted my favourites immediately: cottage cheese with berries and greek yoghurt with fruit.
I also love mixing in some nuts and flax seeds. It’s amazing how long it keeps me going.
Thank you for these snack ideas, Deborah!
I never could stand the texture of cottage cheese but someone suggested putting it in the blender. I may try that!
After a long run or hard workout I like to grab something quick to eat while I cool down and before I shower. Then i eat breakfast a little later. I do alot of smoothies or yogurt with berries.
Yes, that’s exactly what I do to start my recovery and give me time to shower and stretch before eating
Great suggestions!! I’m currently having a hot chai and some raspberries and almonds as I recover from my early-morning 4-miler 😉
Sounds good! The raspberries have not looked so great lately around here. I am usually pears or strawberries this time of the year
They all sound good except for anything with PB.
Now mine is chocolate milk and a bagel. When we were going out to brunch, it was always French toast.
But how much I eat depends on how many miles. I don’t worry about re-fueling if I am not running long.
My go to right now is milk and chocolate protein powder. Gives me enough to go take a shower and stretch.
These are lovely ideas! Thanks for sharing Deborah. Your meal ideas always look amazing.
Thanks so much!
Ugh, I know this is an area where I need improvement. Mornings can be so busy and when I get back from a run I just launch right into the next thing, not eating breakfast till later on. Some of these ideas would be quick and easy- I’m going to try them out and see if I can feel a difference!
I am glad that I gave you some ideas. I hope eating a snack helps you have more energy and feel better
I would often enjoy chocolate milk after a long run, but it has to be a certain brand (I find most brands to be too sweet). I like the Fairlife chocolate milk.
yes, many of the premade chocolate milk is way too sweet for me too. I have been doing milk w chocolate protein powder. It has just enough sweet for me
I like to try to time my runs so I’m actually eating a meal post run — but that’s definitely not always easy to do. In Winter, I like my recovery hot chocolate. 🙂 Heck, I like that even when I don’t run!
Awesome tips! Can’t wait to continue getting back in shape post baby! And can’t wait to warmer temps to run in!
Congrats on the upcoming baby!
I usually have lunch or breakfast after my workout, can’t do with just a snack so I try to work out before a main meal ahah these all sound amazing though
That works too!
I will have to be sure to try some of these snacks out. They do sound tasty! I have always loved bananas.
Always a great choice as well especially when paired with some protein
I used to love some peanut butter and banana on a bagel as my snack! It’s so tasty and healthy! A good smoothie is always a fav!
All good choices!
I always run before breakfast, and my go-to is oatmeal. If it’s a long run and I’m not super hungry, then I’ll have a protein shake first.
I had an oatmeal phase last year, may have to bring that back
I drink a protein shake when I run more than 6 miles. Since my runs are usually less than that, I quickly shower and then eat breakfast.
Glad that works for you!
Such great options here! I love greek yogurt and anything with peanut butter. These are great ideas for runners.
Thanks Julie-Yogurt is one of my go to snacks daily too
I read this after downing a piece of crumb cake post-run. Whoops LOL! Promise that was just a rare treat.
These are all fabulous and yummy recommendations. I never thought about edamame.
Well glad I gave you some new ideas! PS never feel bad about the occasional treat 🙂
These are actually some amazing snack ideas! Simple yet healthy.
Exactly! Thanks and hope you find some options that work for you
These are actually some amazing snack ideas! Simple yet healthy!
I could eat banana and peanut butter any time!!! Great after workout or after run snack
Yes it is a great choice!
Those are yummy combinations! I usually run first thing in the morning before breakfast so it’s important that I eat after my run, unfortunately, sometimes I get busy with clients and forget. I keep a Quest bar in my gym for just those times and then sneak off-screen to nibble at it. 😉
I have zero energy if I skip my post workout snacks
Lots of great ideas here! If I’m at home I will make a smoothie after a longer run. I usually will just wait for breakfast if it was a shorter run. At races (remember those?) I’ll make a recovery drink for afterwards which is healthier than depending on whatever the race offers.
Yes, I used to like to bring my own post race snack bc often it was not something I would want and I knew I needed to refuel
This is a great list, Deborah! What I like is that all of them are so easy.
I often crave eggs combined with avocado, but I will follow your suggestion and switch the avocado with hummus, as I like that too.
Avocado is also a great choice with eggs. Just wanted to give some other ideas to mix it up
I love having smoothies after a run. I usually add some protein powder or yogurt. Great ideas!
The protein powder really ups the nutritional value
Great list. It depends on how long I’m running and the season.
After a double digit run I love eggs or French toast.
Otherwise a bagel muffin banana etc.
After a early morning run, coffee or chocolate milk.
Refueling is important.
Agreed refueling is so important!
For me, it depends on time of day as to what I’ll grab after a workout. My usual go-to is a chai latte (which is also kind of a reward, LOL), but I also like a quick slice of toast or a handful of grapes. I’m seldom ever hungry (and usually in a hurry to get somewhere else), so I don’t have a disciplined post-workout refuel routine. That’s something I know I should take more seriously….
Maybe think about adding in a protein to your snacks
Funny to be reading this post-run.
I got very excited about a blender’s arrival yesterday because I got tired of blender bottle smoothies. That’s my go to post run because it’s just easy, especially when it’s hot. Also ice cold grapes
Love edamame but never thought about it post run. Should fix that.
edamame is a great snack with lots of protein!
Great ideas Deborah! Generally in winter I stick with a protein bar. When it’s warmer I get more creative. Greek Yogurt & granola is a fav — I actually like some quinoa granolas and then you get even more protein!
My runs are short now, and it’s cold, so I often just have hot chocolate with a scoop of collagen.
I also love Greek Yogurt and granola with some berries.
I never think of edamame! Yum!
It is a great snack
Oat milk with plant protein powder is my current go-to after harder or longer efforts!
I usually default to chocolate milk, yogurt with granola/berries or a smoothie so it’s great to have these other suggestions! Thanks for sharing!
Glad I gave you some ideas to try!
I like those ideas. I used to eat waffles with peanut butter all the time, but ezekial bread seems a great option too.
Great glad you found some new ideas to try
Great suggestions. I LOVE ezekial bread (and it has a decent amount of protein too.). I try to eat breakfast soon after finishing a run, and oatmeal is one of my favorites.
I eat before and after! 🙂 Glad I gave you some new ideas to try
I’ve been really eating my fair share of eggs scrambled with veggies lately. It’s been hitting just right.
I also love eggs!
This is such a great reminder to eat healthily after a workout.
Right now, I’m eating the leftovers from yesterday night: carrot sticks with hummus. I prefer your suggesting with a boiled egg and hummus. I’ll have that later on!
the protein is key post workout!
Now that the weather is cooling off I’ve been eating alot of oatmeal after my runs. I like to add some protein powder or almond butter. In the summer I stick to smoothies because I can drink them while I am doing other things!
I also like the oatmeal with protein powder especially in the cooler months
A great list. I love chocolate milk and carbs such a bagel or French toast.
Those are all great and protein is key post run
My current post-run go-to is a handful of medjool dates. I’m not a banana fan, so the dates have been a tasty option for potassium & carbs 🙂 There’s usually a cappuccino/latte of some sort as well, so some protein & calcium as well.
The added protein is definitely a plus right after a workout
I’m honestly not always great about eating right away after a run. But I just ordered some Tailwind to try on my next long run, and they’re sending a free sample of their “recovery drink.” I’ll try it out- having something easy like that would be perfect for me.
The recovery is so important! I hope you find something that works for you with both protein and carbs to replenish
I’m a huge fan of greek yogurt with frozen berries. Such a satisfying snack!
Yes it is yummy!
I usually go straight to breakfast after my long runs. Which is currently eggy tofu, toast, and hash browns.
Sounds good!