Post Run Meals

Long distance running can be very strenuous on the body. After a run, it is important to consume the proper nutrients to repair muscles and rehydrate the body. It is ideal to consume the nutrients within 30-45 minutes after a run. This can help improve your endurance and  make you a faster runner. It can also help reduce the risk of injuries.

Your post run meal, should be a combination of carbohydrates and protein. Since glycogen is used to make energy, it is important to consume it after you run. It is ideal to consume high-glycemic foods, such as whole wheat bread or pasta, potatoes, or brown rice.  Protein is also important because it helps repair and restore muscles. It is ideal to consume a ratio of four grams of carbs to every one gram of protein. You should also consume plenty of fluids with electrolytes.

Post run meal ideas:

  1. Eggs, veggies, and whole wheat toast
  2. Whole wheat pasta with tomato sauce and grilled chicken
  3. Quinoa salad with beans
  4. Peanut butter sandwich
  5. Potatoes and eggs
  6. Grilled chicken sandwich on whole wheat bread



8 responses to Post Run Meals

  1. Chris Foreman-Cochran says:

    Great factual information Queen! The post exercise meal is just as important as the pre. Keep it coming Blessings!


  2. herbalfitmum says:

    I just love running purely for the eating after it haha! (Jokes) but it is a major bonus the yummy food after it 🙂 thank you


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  4. CammyDeelaRenti says:

    Love these meal combo ideas. I just picked up running again over the past few months and I feel so nourished and calm after a good healthy post-run snack!


  5. albeckwall says:

    I struggle getting the right nutrition quick enough after a long run (3+ hours). My stomach doesn’t like to play nice. But, a Peanut Butter sandwich is usually easy enough to get down without making me nauseous. I do find that a few hours later, however, I need a plan for good food, because I get super hungry and will eat just about anything I can find!


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