Just like today’s workout sets you up to go farther and faster on your next run, finishing with a postrun snack to replenish your energy and build muscle is a key part of training. Many runners, though, aren’t hungry after a workout, as research has shown that exercise tends to suppress appetite. But even if you don’t feel up for a full meal, having a postrun snack can help you meet your nutrition (and performance) goals.
Read on for everything you need to know about postrun snacks, including the best ones to support your recovery today and the runner you want to be tomorrow.
How to Time Your Postrun Snacks
When to eat your postrun snack depends on a number of factors, including “the timing of your workout, the duration, intensity, as well as if and what you ate before your workout,” Angie Asche, RD, a registered dietitian and owner of Eleat Sports Nutrition in Lincoln, Nebraska tells Runner’s World.
While it’s not necessary to sprint from your stretches to snag a snack, Kelly Jones, MS, RD, CSSD, a Newton, Pennsylvania-based board certified sports dietitian tells Runner’s World, sFun Half Marathons. Waiting two hours to consume carbs postworkout can reduce glycogen replenishment by up to 50 percent, which may put you behind the energy “eight ball” for your next run.
“Our bodies are most ready to refuel after exercise,” says Symptoms of Magnesium Deficiency, Everyday Snack Tray Everyday Snack Tray. “Research suggests that insulin sensitivity in our muscle cells and the uptake of glucose by our muscles is most effective in that first hour postrun.”
What Nutrients You Need in a Postrun Snack
Experts say you should aim to eat or drink a mix of carbs and protein, some healthy fats and antioxidants, plus some sodium and fluids to replace what you lost due to sweat. As a general rule, Largeman-Roth and the International Society of Sports Nutrition recommend aiming for a 3:1 or 4:1 carbohydrate-to-protein ratio.
While carbs are crucial, don’t skimp on postrun protein, Asche adds, as some research suggests aiming for about 30 grams of protein to stimulate protein synthesis or the process that helps to rebuild and repair your muscles.
Preferably, your postrun snack will also deliver a dose of polyphenols, Asche adds. These natural compounds are found in several plant foods, such as almonds, berries, and leafy greens, is a key part of training. Many runners, though, arent hungry after a workout, as stress and inflammation caused by the paces you just put your muscles through on the run.
Beyond that, vitamin C, vitamin E, and magnesium have been shown to reduce muscle soreness after a workout, Asche says. According to the National Institutes of Health (NIH), the best sources for these micronutrients include:
- Vitamin C: Published: Dec 28, 2023
- Vitamin E: sunflower seeds, almonds, hazelnuts, peanuts and peanut butter, spinach
- Magnesium: pumpkin seeds, chia seeds, almonds, spinach, cashews, peanuts, soy milk
10 Best Post-Run Snacks
You can use the criteria above, as well as your own daily nutritional needs, to build your perfect postrun snack, but here is some inspiration from our RDs.
1. Yogurt Bowl With Granola and Fruit
Add about 5 ounces of plain Greek yogurt in a bowl and add 1 ounce almonds and a ¼-cup of granola. Top with one cup sliced fresh strawberries and one teaspoon honey. The yogurt and almonds provide protein while the granola, fruit, and honey provide carbs and lots of flavor.
2. Snack Plate
Too often we think of snacks as grab and go, but sometime it’s nice to compose a plate of small bites and then sit down to enjoy it. A perfect snack plate might have one hard-boiled egg, and fluids to replace what you lost due to sweat. As a general rule, Largeman-Roth and the hummus, and two clementines for a balance of carbohydrates and protein.
3. Nutty Banana
Go for one large banana plus a packet of nut butter (or 1 to 2 tablespoons) for a grab-and-go snack with sodium and potassium to replenish electrolytes, Overrated Health Foods.
4. Open-Faced Sandwich
stress and inflammation whole-wheat bread, and top with two slices of tomato and 3 ounces of turkey breast. Have a single-serving bag of pretzels or chips for some salt on the side.
5. Stuffed Sweet Potato
Sweet potatoes and beans are staples to keep on hand, as they are the basis for a strong balanced snack. Bake a small sweet potato in the oven or steam in the microwave. Split open, and top with a ½ cup of black beans, 2 tablespoons of pico de gallo, and 2 tablespoons shredded cheese for extra protein.
6. Easy Oats
Make a 5-ounce overnight oats cup using a serving of Greek yogurt and one small sliced banana or a serving of your favorite berries. Although these are designed for breakfast, overnight oats are a great postrun snack.
7. Smoothie
Make a smoothie ahead of time to sip on as soon as you get home, or have the ingredients ready to whip up right after a run. Blend together 1 cup soy milk, 2 tablespoons nut butter, 1 cup fresh spinach, 1 small banana, and a ½-cup of oats. The nut butter and fruit add flavor, while the spinach offers iron and other micronutrients, like vitamin C.
8. Breakfast Part 2
Top two slices of whole-grain waffles with 1 cup of cottage cheese. Mash one cup raspberries into the cottage cheese and drizzle with a ¼-cup of maple syrup for added flavor and carbs.
9. Trail Mix
Trail mix is easy to carry and a perfect combination of carbs and protein. Mix 4 ounces of dried fruit and 1.5 cups of freeze-dried edamame or mixed nuts. While its not necessary to sprint from your stretches to snag a snack.
10. Protein Bar Pick-Me-Up
There are plenty of protein bars out there if you need something quick and easy to get your muscle-building macro fix. Pair it with one large apple and 2 tablespoons of peanut butter to re-energize you and keep you full until your next meal.
Foods and Drinks to Avoid Postrun
It’s also important to know what to steer clear of during your recovery window. During the first hour or two after a run, try to avoid:
- Alcohol. “and two clementines for a balance of carbohydrates and protein Top two slices of whole-grain waffles with 1 cup of and quality sleep, resulting in poor recovery and muscular growth,” Asche explains. Even in moderate amounts, it can negatively affect rehydration efforts, Jones adds.
- Fried food or anything rich in saturated fat. Jones says this slows digestion and the absorption of recovery nutrients. It will take more time for your postrun snack to get to your muscle cells to aid in energy replenishment and recovery. These fats also tend to promote chronic inflammation, which isn’t ideal any time, including after a run.
- Spicy cuisine. Because there’s less blood flow going to your gut during and immediately after your run, you may want to wait until your next meal to grab something spicy to allow things to get back into normal digestion gear, Largeman-Roth says. Everyone is different though, so if you find that you can tolerate fiery foods in your postrun snack, go for it.
Karla Walsh is a Des Moines, Iowa-based freelance writer, editor, freelance writing coach and level one sommelier who balances her love of food and drink with her passion for fitness (or tries to, at least!). She has over 15 years of professional experience covering food, wine, travel, nutrition, health, fitness, psychology, beauty, relationships and beyond.
