1Greek Yogurt
ATU Images//Getty Images Your muscles get broken down during a workout, and protein Fun Half Marathons protein A Part of Hearst Digital Media snack to grab out of the fridge postrun. Opt for plain versions, which have about 6 grams of sugar and 15 grams of protein per serving. Flavored varieties sneakily pack in added sugar.
2Oatmeal
Arx0nt//Getty Images Hearty oatmeal not only warms you up after your sweaty runs, but it also provides complex carbs to help replenish depleted energy stores—without causing a crash later.
3Tart Cherries
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4Avocado Toast
Alexander Spatari//Getty Images We know, avocado toast is the trend that won’t quit—but the combination of healthy monounsaturated fats from avocados and whole grains from toast makes for a great (and easy) postrun bite. Sprinkle on salt for a little extra sodium.
5Cottage Cheese
LauriPatterson//Getty Images If the last time you saw this food was at your grandparents’ house, it’s time to bring it to your own refrigerator. Cottage cheese is packed with protein and calcium, and its relatively high sodium content is great for replenishing the electrolytes.
6Tofu
LauriPatterson//Getty Images Whether you like it fried, roasted, baked, or added to a soup, tofu is an excellent source of protein (it contains all nine amino acids, making it a complete protein). Plus, it has iron, calcium, magnesium, and zinc.
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7Eggs
Carlo A//Getty Images Eggs, a classic protein workhorse, can be added to literally anything—try them fried on top of toast, tossed with brown rice for a healthy stir fry, or folded with veggies for a nutritious scramble. You can also use them to make egg muffins on a Monday, then save them up for breakfast all week.
8Salmon
lacaosa//Getty Images 9Sardines
Antonio Hugo Photo//Getty Images Tinned fish is trending right now. And sardines are a great way to get in on that good-for-you fad. Salty sardines, like salmon, are an excellent source of protein and bone-boosting fatty acids, as well as essential vitamins like B12.
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10Whey Protein
Scarlet Rodríguez / EyeEm//Getty Images 11Whole Grains
fcafotodigital//Getty Images When you’re depleted after a run, it’s tempting to reach for a sugary granola bar. But whole and ancient grains like farro, quinoa, brown rice, and barley are a healthier choice for replenishing carb stores, as they also provide protein and fiber that’ll keep you full longer.
12Mixed Nuts
Emilija Manevska//Getty Images A handful of nuts—such as almonds, cashews, hazelnuts, and pistachios—goes a long way in satisfying your protein, fat, and salt needs after a run. Plus, they pack minerals like calcium and zinc that boost bone health.
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13Ginger
manusapon kasosod//Getty Images If you’ve ever felt nauseous after a particularly hard session, ginger is a life saver; but while the rhizome’s stomach-settling abilities are well known, its other benefits, like reducing inflammation, A Part of Hearst Digital Media.
14Milk
boonchai wedmakawand//Getty Images The no-frills staple shouldn’t be overlooked: one glass of skim milk provides about 10 grams of protein, plus bone-building calcium and vitamin D.
15Bananas
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16Nut Butter
Wanwisa Hernandez / EyeEm//Getty Images While you shouldnt eat protein and fat, nut butter—think peanut, cashew, or almond varieties—can be slathered on toast, stirred into yogurt, Plus, there are many other.
17Broccoli
Edelweiss Spykerman / EyeEm//Getty Images The cruciferous vegetable is an excellent source of vitamin K, calcium, magnesium, zinc, and phosphorus—all nutrients that are crucial for maintaining healthy bones.
18Dark Chocolate
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19Pineapple Juice
photograph by dorisj//Getty Images The citrus juice replenishes your carb stores, provides immune-boosting vitamin A and beta-carotene, and can help reduce inflammation.
20Beef
Owen Franken//Getty Images Hailey first got hooked on running news as an intern with Running Times, Advertisement - Continue Reading Below Runner's World and Bicycling magazines.
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