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?
- Check out these 15 Quick & Easy Healthy Snack Ideas:
- Related Posts you may like:
- 5 Best ways to warm up for a cold winter run
- The best winter running hats/headbands
- 5 Pre Run Warm ups You Have Time To Do
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. Strive to refuel with a snack of around 200-300 calories with a 3:1 or 4:1 ratio of carbs to 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 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
Oatmeal
Hard Boiled Eggs with Hummus
Low Sugar Protein Bar
Ezekiel Bread/Waffle with nut butter or hummus
Edamame
fruit and almonds
Whole wheat tortilla with sliced turkey/ham
Smoothie with protein powder
Scrambled Eggs and Toast
Related Posts you may like:
5 Best ways to warm up for a cold winter run
The best winter running hats/headbands
5 Pre Run Warm ups You Have Time To Do
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.
Thanks for helping to make the Runners’ Roundup a huge success by visiting all of the hosts: Laura, Me, Debbie, Jen, Lisa
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