What you eat and do immediately post-run and just as important as your pre-run routine. Conventional running tips suggest refueling within the first 30-45 minutes of finishing your run. Refueling your body is the first step to run recovery. 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 15 Quick & Healthy Snack Ideas.
Refuel After Your Run With These 15 Quick & Easy Healthy Snack Ideas
What kind of snacks should I eat post run?
Your post run snack would ideally be a combination of fast-digesting carbs and high-quality protein. Many runners are not ready to eat a regular meal immediately after running. Consuming a healthy snack within the first 30-45 minutes of your workout helps your body to restock it’s glycogen stores and enhance the recovery process.
Check out these 15 Quick & Easy Healthy Snack Ideas:
Sliced Apple with cheese
Banana with peanut or nut butter
Cottage Cheese with fruit/berries
Greek Yogurt with fruit or Granola
Milk of your choice with protein powder or low fat chocolate milk
Low Sugar Cereal with Milk
Hard Boiled Eggs with Hummus
Low Sugar Protein Bar
Ezekiel Bread/Waffle with nut butter or hummus
fruit and almonds
Whole wheat tortilla with sliced turkey/ham
Smoothie with protein powder
Scrambled Eggs and Toast
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These are 15 of my go to Quick & Easy Healthy snack ideas to refuel post run. FAst Track your run recovery by consuming quick-acting carbs and high-quality protein within 30 minutes of your workout.
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