🏃‍♀️ Post-Run Nutrition: What to Eat and When

Whether you’re training for your next 5K or just enjoying a morning run, what you eat after your workout is just as important as the run itself. Timing, type, and balance of nutrients can make the difference between sore muscles and a stronger, energized body.

Here’s the lowdown on fueling your recovery and keeping your energy up:

⏱ Timing Is Everything

Eat within 15 minutes post-run — sooner is even better. Your muscles are primed to absorb nutrients, and this is the golden window for recovery. The focus? Protein plus carbohydrates.

🍫 Quick Recovery Snack Ideas

• Chocolate milk – yes, it works! Carbs and protein in perfect balance.

• Yogurt – add fruit or granola for extra carbs.

• Rice pudding with banana – creamy, sweet, and energizing.

• Egg and cheese on an English muffin – protein with carbs.

• Peanut butter toast – simple, tasty, and effective.

• Eggs – protein-packed and versatile.

🌞 Carbs: Morning & Supper

Carbs are your main fuel source. Eating plenty in the morning and at dinner ensures your energy stores are full, especially if you’re training the next day. Avoid “hitting the wall” or burning out by keeping those glycogen levels topped up.

💪 Protein: Midday & Post-Workout

Protein is essential for muscle recovery. After a run or late-night workout, focus on meals or snacks higher in protein. This helps rebuild muscle and repair tissue.

🥗 Foods High in Protein but Also Carbs

Some foods give you the best of both worlds:

• Beans: 20g carbs / 7g protein

• Broccoli: 13g carbs / 4g protein

• Potatoes: 49g carbs / 5g protein

• Refried beans: 20g carbs / 7g protein

• Soybeans: 39g carbs / 16g protein

🍟 Final Fry Thought

Fuel your body smartly after each run — carbs for energy, protein for recovery, and the right timing to maximize results. Your muscles will thank you, and your next run will feel that much easier.