What to Eat After a Run


What to eat after a run

The goal: support recovery by using food and beverages to re-fuel, re-hydrate, and repair the body before the next run

Note: refueling within an hour of training is usually recommended. This is especially important if you have another workout later in the day or within 8 hours. Enjoying a snack or meal after exercise will help restore energy, replenish electrolytes, and avoid feeling ravenous later on.


  • Carbohydrates to refuel energy stores
  • Protein to repair muscles
  • Fluids and electrolytes to rehydrate the body

Post-Run Snack & Meal Ideas:

  • PB&J sandwich
  • Pita bread & hummus
  • Trail mix

Poor appetite post-exercise? Aim for liquid options that contain all of these nutrients, such as chocolate milk or a fruit and yogurt smoothie

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