What to Eat AFTER You Run – Rochelle's Threz "R's"

What you eat and drink after your run can directly impact your performance. If you want to get the most out of your training – make it a priority to rehydrate and refuel shortly after every workout. It doesn’t have to be anything fancy or time consuming to prepare either. Today I’m sharing a list of fast and easy ideas to get you started. LMK if you have any questions.

On this post: 15 Foods to Eat After You Run AND a list of 7 Post-Run Fuel Recipes that I’ve made and love. As with all things running and eating – every body is different. So what works for one runner may not be the best for you.

Pay attention. Take notes in your running log. Practice your fueling during training. And then use that information to adjust as necessary to get the most out of the training plan.

3 tips for Your Post-Run Snack or Meal:

Aim for a combination of carbohydrates and protein in a 3 to 1 ratio.
Timing is important. Refuel within an hour after your done with your run.
Drink enough water – Hydration is a key piece of recovery. Even though we’re talking about food today – just wanted to remind ya this is important.

The combination of a carbohydrate rich snack with protein AND the fast timing = will help you recover by replenishing your glycogen stores. And adding in some protein may help prevent soreness and fatigue. [Michael J. Saunders 2018]

One easy to grab drink that fits that combo of carbs and protein is chocolate milk. [Jason Karp 2006] I interviewed Karp for the Run Eat Repeat Podcast episode 112.

A lot of common breakfast foods fit the desired mostly carbs plus some protein combination. Think… cereal & milk, granola & yogurt, french toast – okay, now I’m getting hungry. Basically, it doesn’t have to be complicated and some of your current snacks and meals might be working great already.

Make sure you pay attention to how you feel before, during and after you run and keep a good log. This will help you learn from what’s working and not working to run better, faster, stronger and hit your goals.

Here’s a list of 15 easy to grab or make snacks and meals that many runners eat after a workout. If you follow a lot of runners on instagram – you’ve probably seem a lot of these food pics already!

Chocolate Milk – listen to the Run Eat Repeat podcast episode
Yogurt and Granola
String Cheese and Crackers
Eggs & English Muffin
Protein & Fruit Smoothie
Protein Pancakes
Turkey Sandwich
Cottage Cheese and fruit
Crackers & Tuna Salad
Rice and Over-easy Egg
Cereal and milk
Oatmeal w protein powder (or egg whites)
Homemade Granola Bar
Overnight Oats
Pasta & lean turkey

This list is meant to give you ideas to create your best post-run nutrition plan. You can swap out your favorite carb or protein for the suggestions. For example, using meatless crumbles or lean ground beef instead of lean turkey or similar.

Nutrition is an important part of getting the most out of your athletic potential. And it should be balanced with your health, goals, priorities and taste preferences.

And if you feel like your nutrition is negatively impacting your physical or mental health – see a registered dietician that specializes in sports nutrition AND/OR a therapist specializing in eating disorders.