What you eat and drink after a run can directly affect your performance. If you want to get the most out of your training – make rehydration and refueling a priority soon after each workout. Nothing has to be fancy or take a long time to prepare either. Today I’m sharing a list of Quick and Easy Ideas to get you started. LMK if you have any questions.
In this post: 15 Post-Run Foods and a List of Seven Post-Run Fuel Recipes I’ve Made and Love. As with all things working and eating – every body is different. So what works for a single runner may not be best for you.
Whatch out. Take notes on your playlist. Practice fueling you during training. Then use this information to adjust as necessary to get the most out of the training plan.
3 tips for your snack or meal after switching on:
- Aim for a mixture of carbohydrates and protein in a ratio of 3 to 1.
- Timing is important. Refuel within an hour after you finish your run.
- Drink enough water – hydration is an essential part of recovery. Although we’re talking about food today – I just wanted to remind you that this is an important thing.
Combining a snack rich in carbohydrates and protein with fast timing = will help you recover by replenishing your glycogen stores. Also, adding some proteins may help prevent pain and fatigue. [Michael J. Saunders 2018]
An easy to get drink that goes with the mix of carbohydrates and protein is chocolate milk. [Jason Karp 2006] I interviewed Karp for Run eat, repeat episode 112
Many common breakfast foods are fortified with mostly desirable carbohydrates as well as a mixture of protein. Think … cereal, milk, granola, yogurt, French toast – well, now I’m hungry. Basically, it doesn’t have to be complicated and some of the existing snacks and meals might actually work great.
Make sure you pay attention to how you feel before, during, and after your run and keep a good record. This will help you learn from what works and does not run better, faster, stronger, and achieve your goals.
Here is a list of 15 easy to pick up or make snacks and meals for many runners to eat after a workout. If you follow a lot of contestants on Instagram – you probably already look like a lot of these food pics!
- Milk Chocolate – Listen to the Run Eat Repeat podcast
- Yogurt and granola
- Chain of cheese and crackers
- Eggs and english muffins
- Protein juice and fruit
- Protein pies
- Turkey sandwich
- Cheese and fruits
- Tuna salad and crackers
- Excessive rice and eggs
- Cereals and milk
- Oatmeal with protein powder (or egg white)
- Homemade granola bar
- Overnight oats
- Lean turkey and pasta
This list aims to provide you with ideas for creating the best post-run nutrition plan. You can substitute your favorite carbohydrates or protein with the suggestions. For example, using lean meat or ground meat crumbs in place of lean turkey or the like.
Nutrition is an important part of getting the most out of your athletic potential. And it must be balanced with your health, goals, priorities, and taste preferences.
And if you feel your diet is negatively affecting your physical or mental health – see a registered dietitian who specializes in sports nutrition and / or a therapist who specializes in eating disorders.
- Quick French Toast Recipe
- Strawberry oat recipe
- Banana Hazelnut Smoothie Recipe
- Cut steel oats in a rice cooker
- Light brown hash tagine recipe
- PB&J Juice Recipe
- Casserole relino with hot pepper
- 3 recipe banana muffins (ONE OF RER’S BEST RECIPES)
- Easy French Waffle Recipe
More operating and information resources:
Follow RunEatRepeat on Instagram For more updates and fun!
* Always check with your physician (s) before trying any new diet or exercise routine. *
Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872751/, https://pubmed.ncbi.nlm.nih.gov/16676705/