Eating After a Run: Recovery Food Basics
What to eat and drink after running, why carbohydrates and protein help and how soon to eat.
After a run, your body benefits from fluids, carbohydrates and some protein.
Why it matters
- Carbohydrates help replace the energy stored in your muscles.
- Protein helps repair muscle tissue.
- Fluids and salt replace what you lost in sweat.
When to eat
After an easy, short run, you can eat your next regular meal. After a long or hard run, try to eat within an hour or two.
Simple recovery foods
- Yoghurt with fruit and granola
- A banana and a glass of milk
- Eggs on toast
- Rice with vegetables and chicken, tofu or beans
- A peanut butter sandwich
- Lentil soup with bread
Fluids
Drink water until your urine is a pale colour. After long or very sweaty runs, a drink with some salt, or salty food, can help.
Don't overcompensate
It is easy to overestimate how many calories you burned. Fuel the run, but there is no need to eat far beyond your hunger.
If you run to manage weight
Regular running can be part of a healthy lifestyle, but eating well matters just as much. If you have specific goals or health concerns, a doctor or registered dietitian can help.
Alcohol
A drink after a run is common, but alcohol can dehydrate you and interfere with recovery, so drink water too.
Tips
- Eat something you enjoy.
- Pair carbohydrates with protein.
- Be consistent, not perfect.
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