Post Run Nutrition for Recovery + Fitness Gain

Melissa is an avid runner, both trail and road, and loves spend time in the mountains with family and friends! She is a Master Sports nutritionist, health and mindset coach and fitness trainer. Melissa is the owner of Enduralife Fitness and Nutrition, offering personalized nutrition and lifestyle plans to help any athlete get unstuck and reach new levels of energy and performance.

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Are you refueling after your runs or just going about your busy day?

If your goal is to get faster, stronger, lean, improve endurance and performance but you don’t have a plan to refuel your body post run, you’re missing out on the gains!

Post-run nutrition is just as important as pre-run nutrition. Have you ever finished a run, then gone about your busy day feeling great for about an hour or two, then begin to feel tired and lethargic? This is from skipping a post run meal or snack!

After a run, our bodies are starving for replenishment so they can rebuild and repair. It is critical to refuel your body within 30-45 minutes after your run. The goal is to jumpstart the recovery process so you can continue to run day to day, stay healthy and prevent injury. The focus of post-run nutrition is to refuel with carbs, repair with protein and rehydrate with water and electrolytes. Aim to eat at least 10g of protein and 30 – 40g of carbs post run, and drink 16 – 20 oz for every pound of body weight lost during your run.

Many times after a run, we have to hop in the car and drive home or may not have much of an appetite.  It’s important to plan ahead and pack a nutrient rich snack or smoothie to consume within 30-45 minutes of your run, then follow up with a post run meal within the next 2 -3 hours.

A few great options with a good balance of macronutrients post run are:

  • Smoothie with protein and fruit
  • Organic Chocolate milk
  • Greek yogurt with berries and nuts or granola
  • Energy balls
  • Toast with nut butter
  • Eggs with avocado toast
  • Oatmeal with berries and nuts
  • Cottage cheese with fruit

Eat after your run to promote the recovery process, stimulate muscle building and enhance your next training session. Don’t forget to listen to your body! Many times your body will tell you what it wants and needs! 

About the Author

Melissa is an avid runner, both trail and road, and loves spend time in the mountains with family and friends! She is a Master Sports nutritionist, health and mindset coach and fitness trainer. Melissa is the owner of Enduralife Fitness and Nutrition, offering personalized nutrition and lifestyle plans to help any athlete get unstuck and reach new levels of energy and performance.

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