After Your Run...

Tara Tomaino, RD

T&B Nutrition Director

It is recommended to try to eat something within 1 hour of completing a run. How soon or how much you should eat may depend on the duration or intensity of your run. If you ran easy for 30 minutes or less, it is fine to eat your next planned meal within the hour. If there is more than 2-3 hours until your next meal, you should eat a snack containing a combination of carbohydrates and protein.

Eat a combination of carbohydrates and protein after a run. Some examples are a protein smoothie made with Greek yogurt, frozen fruit, whey protein, and almond milk, a sandwich (peanut butter & jelly, or turkey with cheese), or a balanced meal containing lean protein and starchy vegetables.

Consuming protein after a run promotes muscle protein synthesis and helps the body begin to recovery and repair from the exercise. Aim for at least 20-30 grams of protein after a strenuous run or run lasting longer than 1 hour.  When running and performing other exercise, the body utilizes carbohydrates for energy. After running, your carbohydrate stores are depleted and need to be restored in order to recovery efficiently and be ready for your next session!