What To Eat Post Run

What To Eat Post Run

By Holley Samuel MEd, RD, LD, CSSD, CPT

Refueling after runs and workouts is one of the most significant things runners can do to get the most out of their training session by kickstarting the recovery process. While runners may think the fitness gains are made during the workout, in reality recovery after the workout is where the body rebuilds itself stronger. During the workout, the body breaks itself down, so one may say the recovery is the most important part of the workout itself when it comes to building fitness in any capacity. 

In short: Stress + Rest = Growth

Refueling within 30-60 minutes post run should include roughly a 3:1 ratio of carbohydrates to protein respectively (for every 3g of carbohydrate, eat 1 g protein) and proper rehydration, but don’t worry too much about the math. In practice, for every pound lost in exercise a runner should aim to consume 2-3 cups of fluid post workout to rehydrate properly before returning to future exercise sessions. They may also need to incorporate electrolytes, in particular the electrolyte sodium, which can be found in salty food sources or through a supplement to optimize rehydration. Sodium is the electrolyte lost the most in sweat, though potassium, magnesium, calcium, and chloride are also important electrolytes. Carbohydrates need to be included in post run fueling to give the body energy to start rebuilding and also replenish glycogen stores needed for future energy during workouts. Protein helps muscle repair itself and also promotes building of lean body mass, which makes it a key player in post run fueling as well.

Simple carbohydrates work best for restocking glycogen stores (read more about carb-loading here) and a high quality protein that contains at least 2.5g of the branched chain amino acid leucine helps repair muscle tissue. While most animal based proteins do contain an adequate amount of leucine needed to repair muscles, many plant based proteins do not. This is why it is important to check nutrition labels on plant based protein supplements for adequate leucine, or combine legume and grain based sources of plant proteins together (for example, beans and rice or pea protein and brown rice protein).

 Some athletes such as master’s athletes, plant based athletes, and pregnant or breastfeeding athletes may require more leucine and therefore more protein in general post workout to stimulate these same responses. Protein intake to fulfill nutrition needs for various individuals will vary, but typically between 15-40g protein post workout is recommended. 

While the refueling process continues throughout the day post run, getting in the post run meal or snack sooner rather than later will help kickstart the recovery process. Here are some examples of potential post run meals or snacks that contain the 3:1 ratio of carbohydrates to protein optimal for repairing the body and providing energy post run:

  • PB&J sandwich

  • Greek yogurt parfait with fruit and nuts or seeds (or use protein plant based yogurt alternative) 

  • Protein smoothie with Greek yogurt or protein powder and fruit

  • Cottage Cheese with fruit

  • Turkey and cheese sandwich with fruit or pretzels

  • Egg sandwich with fruit

  • Oatmeal made with milk or a protein milk alternative with fruit, chia seeds, and peanut butter

  • Protein shake with 2-3 slices of toast with nut butter or jam on the side

In addition to rehydrating and refueling with adequate carbohydrates and protein, supplementing with high a quality creatine monohydrate supplement has also been found to have recovery benefits in runners in that it helps with glycogen replenishment when taken with adequate carbohydrates. When considering creatine monohydrate supplements, look for those that are third party tested with the NSF certified or Informed Choice Sport certified labels. My favorite is my Momentous (use code HOLLEY for 15% off).

Many runners struggle with low appetite post run, especially after harder efforts like speedwork and long runs. This can further be exacerbated in the heat or extreme weather conditions due to dehydration. This does not make fueling post run any less important, and choosing liquid or convenient and palatable sources of recovery fuel can make this process more doable. Runners using creatine supplements as mentioned above could also easily add their creatine powder to any of the following liquid examples. Here are some easy post run fuel options for runners who struggle with low appetite:

  • Chocolate milk (add a shake of table salt if you need extra electrolytes- trust me, it’s tasty)

  • A protein smoothie with Greek yogurt or protein powder and fruit

  • Sports drink and a protein shake

  • Drinkable Greek yogurt + applesauce pouches

  • Chicken noodle soup

  • A nutrition bar that contains some protein like Perfect Bars, RX Bars, goMACRO bars, Picky Bars

Remember, the sooner you refuel post run the sooner you start to recover.The sooner you start to recover, the sooner you are ready for hard training again and less prone to injury or illness. Your run is not done until you refuel. Need more ideas? Download my FREE Fueling on the Run Guide here.

References

  1. Berrazaga I, Micard V, Gueugneau M, Walrand S. The Role of the Anabolic Properties of Plant- versus Animal-Based Protein Sources in Supporting Muscle Mass Maintenance: A Critical Review. Nutrients. 2019;11(8):1825. Published 2019 Aug 7. doi:10.3390/nu11081825

  2. Bonilla, Diego A et al. “The 4R's Framework of Nutritional Strategies for Post-Exercise Recovery: A Review with Emphasis on New Generation of Carbohydrates.” International journal of environmental research and public health vol. 18,1 103. 25 Dec. 2020, doi:10.3390/ijerph18010103

  3. Matsui Y, Takayanagi S, Ohira T, et al. Effect of a leucine-enriched essential amino acids mixture on muscle recovery. J Phys Ther Sci. 2019;31(1):95-101. doi:10.1589/jpts.31.95

  4. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016 Mar;116(3):501-528. doi: 10.1016/j.jand.2015.12.006. Erratum in: J Acad Nutr Diet. 2017 Jan;117(1):146. PMID: 26920240.

Holley Samuel