For an extra hit of protein, top your open-faced sandwich with a fried egg. Marni Sumbal, a South Carolina—based coach and board-certified sports dietitian, often tells her athletes to break their recovery meals into two phases: a quick after-ride snack and a larger meal.

One of her favorites is cottage cheese with fruit. It has good-quality whey protein and calcium, plus carbohydrates from the fresh fruit. Sumbal suggests eating 2 to 4 percent dairy-fat cottage cheese. Since those are all fat-soluble vitamins, eating them in conjunction with the fat in the yolk is ideal.

She likes to scramble two to three eggs with fresh veggies like kale and mushrooms and finish the whole thing off with Parmesan cheese.

Researchers at the University of Aberdeen also found that athletes who consumed fish oil within three hours of completing a hard workout had better immune function. Since extreme endurance exercise can make us more vulnerable to colds, adding a meal rich in fish oil, like sardines or salmon, may be one way to stave off post-race sniffles.

Sweet potatoes, meanwhile, provide vitamin A and plenty of complex carbohydrates. Sure, whole foods are all the rage, and for good reason, but throwing a scoop of protein powder into a cup and jetting off to work? Sumbal says whey is the best way to go. We have nothing against lettuce, but sometimes—like after a run—you need something a bit heartier.

She usually makes hers with faro, wild rice, or quinoa, all high in minerals and fiber and contain some protein. Toss the grains with some sort of cheese and hearty greens like kale, which will retain integrity even after a few days in the fridge.

Kopecky and Olympic marathoner Shalane Flanagan, her co-author on the forthcoming cookbook Run Fast, Eat Slow , both load up their grain salads with plenty of olive oil—based vinaigrette. The soy sauce gives you a big dose of sodium, while the veggies and rice supply dietary fiber and carbs. The eggs bring protein to the table.

When done right, pizza can be a recovery food. Ideally you should opt for a whole-wheat crust and load it up with as many veggies as you can.

When you buy something using the retail links in our stories, we may earn a small commission. We do not accept money for editorial gear reviews. Read more about our policy. Search Search. Protein is needed to repair and renew these structures. Chapman recommends taking in around 0. Six ounces of lean chicken breast gives you For a protein source with more iron, try skirt steak — 6 ounces provide 52 percent, according to the USDA.

Like whole grains, legumes are a great source of complex carbs. The carbs in legumes give you sustained energy while the protein helps build muscle mass and support recovery.

Many legumes are also especially high in iron. Large white beans, for example, are an impressive source. They offer 37 percent your daily value and Dried fruits like figs, dates and raisins are high in iron, according to the Cleveland Clinic.

Dried apricots are also a top source of iron, per the USDA. It also has a diuretic effect. This can contribute to dehydration, which can decrease endurance, particularly in the heat. Before an event or endurance training, Spano suggests sipping on water or sports drinks instead.

Even caffeine can support endurance levels. It has a place in any balanced meal plan, but is likely not a sound choice for maximizing endurance. Eating them before exercise can potentially lead to stomach upset, which will hinder your performance.

Healthy fats like avocados, nuts, seeds and olive oil are beneficial for overall health and essential for good nutrition. From Livestrong. The 5 Best Foods for Endurance 1.

Other examples of whole grains include: Amaranth Barley Brown rice Millet Popcorn Quinoa Spelt Whole-grain bread Whole-grain pasta 2.

If you qualify for treatment, TRT can be sent right to your door. For hydration replacement, I like The Right Stuff, or Liquid I. Studies have found that alcohol consumption can reduce rates of muscle protein synthesis MPS , which can impair exercise recovery 25 , Booze is also a diuretic meaning: it makes you pee and can leave you dehydrated and prone to muscle cramps, fatigue, and brain fog.

When you sleep, your body secretes human growth hormone HGH , a key muscle building hormone. HGH increases healing and repair in muscle tissue post-exercise while also helping you build muscle mass. HGH secretion happens during stage 3 of NREM sleep non-rapid eye movement , considered deep sleep.

The longer you stay in this stage, the more your muscles grow and recover. Sleep also increases blood flow to your brain. Increased blood flow brings oxygen and nutrients to clean out neural waste fluid that builds up throughout the day.

Sleep improves cognitive performance, including better judgement, to keep you fresh and training smart. Massage relieves tight muscles, stimulates blood flow, and can reduce muscle soreness and fatigue better than other popular recovery methods like active recovery and cryotherapy , according to a review of 99 studies Foam rolling is a popular massage therapy method to target sore spots on-the-go or at-home and seems to be effective in counteracting DOMS delayed onset muscle soreness , the result of small micro tears in the muscle fibers after exercise, according to a recently-published study Stretching needs to be a regular part of your routine.

It can also help reduce stress. What you eat after a workout affects how you recover. Focus on the best muscle recovery foods—ones that contain protein and carbohydrates—to see positive gains towards growth and repair.

What to eat—and what to skip—to fuel recovery. By Austin Letorney Fact-checked by Joy Ferguson December 27, About the Expert: Valerie Gately is a registered dietitian nutritionist who specializes in sports nutrition and nutrition counseling. Eat Better. Best 12 Muscle Repair and Recovery Foods Salmon A single 3 ounce serving of the fatty fish packs about 18 grams of muscle-building protein 3.

Sweet Potato Snacking on this tuber is a good way to maintain healthy muscle tissue post-workout, says Susan Greene, ACE certified Nutrition Specialist, Personal Trainer, and Health Coach.

Tart Cherries Antioxidant-rich tart cherries may improve muscle soreness and help you feel less pain after high-intensity interval training. Protein Shake A protein shake may be the most popular way to recover post-workout—for good reason.

Spinach This leafy green veggie is the perfect go-to base for a post-workout salad. Greek Yogurt with Granola and Berries A cup of Greek yogurt topped with a handful of berries and a sprinkling of granola delivers about 13 grams of protein plus healthy carbs, says Gately.

Chia Seeds Chia seeds are a good source of protein that can help with muscle repair and recovery, says Greene. More Recovery. Cottage Cheese With 12 grams of protein and 5 grams of carbs per half cup, cottage cheese is a great choice for muscle recovery Optimize Your Gains.

LET'S DO THIS. Not Eating At All The ultimate post-workout sin is not eating anything. Non-Edible Ways to Boost Muscle Recovery Get Enough Sleep When you sleep, your body secretes human growth hormone HGH , a key muscle building hormone.

Aim for 7 to 9 hours a night. Massage Therapy Massage relieves tight muscles, stimulates blood flow, and can reduce muscle soreness and fatigue better than other popular recovery methods like active recovery and cryotherapy , according to a review of 99 studies Stretching Stretching needs to be a regular part of your routine.

The Bottom Line. References 1. American College of Sports Medicine Delayed Onset Muscle Soreness DOMS. Kerksick, C. et al. International Society of Sports Nutrition Position Stand: Nutrient Timing. Department of Agriculture Salmon, Raw.

Kyriakidou, Y. The effect of Omega-3 polyunsaturated fatty acid supplementation on exercise-induced muscle damage. National Institutes of Health Omega-3 Fatty Acids.

VanDusseldorp, T. Impact of Varying Dosages of Fish Oil on Recovery and Soreness Following Eccentric Exercise. Chocolate Milk, NFS. Amiri, M. Chocolate milk for recovery from exercise: a systematic review and meta-analysis of controlled clinical trials.

Quinlan, R. and Hill, J. The Efficacy of Tart Cherry Juice in Aiding Recovery After Intermittent Exercise. Nieman, D. Metabolomics-Based Analysis of Banana and Pear Ingestion on Exercise Performance and Recovery. Sim, M. Dietary Nitrate Intake Is Positively Associated with Muscle Function in Men and Women Independent of Physical Activity Levels.

Cintineo, H. Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Spinach, Mature. McDonagh, S. Potential Benefits of Dietary Nitrate Ingestion in Health and Clinical Populations: A Brief Review.

Anderson, O. Effects of Nitrate Supplementation on Muscle Strength and Mass A Systematic Review. Cleveland Clinic The Health Benefits of Blueberries. Lopez-Corona, A, et al.

Antioxidant, Anti-Inflammatory, and Cytotoxic Activity of Phenolic Compound Family Extracted From Raspberries Rubus idaeus : A General Review.

Gatorade Sports Science Institute Omega-3 Fatty Acids for Training and Exercise Recovery: A Muscle-Centric Perspective in Athletes. Chou, C. FREE shipping will be applied at checkout. It might go something like this: flop through the front door, check your splits on Strava, stretch or foam roll a little, sweat a lot, before eventually sticking your weary body into the shower.

While we often focus on carb-loading pre-run and energy intake mid-run, what we eat post-run can feel like a bit of an afterthought. After the exertion of running, you'll be left with low glycogen levels, micro-tears in your muscles and depleted electrolytes and minerals.

To repair your muscles and replace lost nutrients, it's essential that you eat the right post-run food to consolidate those workout gains. With the post-run nutrition guide in the next sections, hopefully, you will have an idea of the important nutrients you need to eat after a run, when to eat them and how much to indulge.

But first, which are the best foods to deliver this nutritional bang with every bite? The Veloforte Forza and Mocha bars have everything you need in just the right ratio. Another strong choice if you struggle to eat after a run, protein shakes offer a convenient source of, well, protein, and can easily be consumed on the go.

Mix your favourite protein powder with dairy milk for a boost of lactose and glucose for carbs, or blend it with a banana too if you're a bit more hungry. Enter: Veloforte's recovery shakes. All-natural blends packed full of real fruit, complete protein and the purest adaptogens and electrolytes to help you naturally re-energise and recover.

If you struggle to stomach solid food immediately after a run, try having some fresh fruit in a smoothie to up your carb intake and get some additional vitamins. Blend a banana potassium-rich to replenish your electrolytes with a couple of other fruits try orange or strawberries for Vitamin C to help your body heal and yoghurt or protein powder for your protein hit.

It may sound too good to be true, but chocolate milk is a brilliant energy source after a run. Yoghurt is a fantastic source of protein to refuel your muscles so they're able to repair. Try adding fruit, honey or granola for an extra boost of carbs and fibre, or if you prefer a savoury option then blend some cucumber, garlic and lemon juice into your yoghurt to make a quick tzatziki and eat it with pitta bread for carbs.

Whether you go for classic peanut butter or something a little more fancy, nut butter is a fantastic source of healthy fats and protein. Peanut butter is a hefty source of B vitamins like biotin and niacin, which your body uses to release energy from food, while almond butter is packed with Vitamin E to maintain your immune function.

To get that carbs to protein ratio, try one of the following snacks:. If you're ready for a substantial post-run meal, tuna, salmon or chicken are all protein-rich options to help your muscles repair. Salmon and fresh tuna as opposed to tinned are both sources of omega-3 fatty acids, which can reduce inflammation, while chicken is a lean complete protein source — and both pack in essential amino acids.

Try out one of the following for your meal:. If you're a salty sweater or have finished up a long run, it's important to return your body's salt levels to normal. Eating salty foods such as salted nuts — in moderation — as part of your post-run snacking and normal meals can help to restore this balance.

Sadly, we don't mean with your post-race celebratory pub trip. For shorter efforts, rehydrate by drinking plain water. The recommended amount of carbohydrates is 1.

Electrolytes, like sodium, chloride and potassium, help to replace losses from sweat but also help to draw more fluid back into the body," says McGregor.

While the amount you need to eat depends on the duration and intensity of your run, and your current physical fitness, you should shoot for the classic ratio of carbs to protein in your post-run refuelling. This is the optimal ratio to maximise recovery. The longer and harder you run, the more your body will need to recover.

And fuelling after shorter runs? If your next meal won't be for a couple of hours and you've done a long or challenging run, have a snack, such as a Veloforte Forza bar or Mocha bar , within 30 minutes of finishing your session to kickstart your recovery.

Equally, if you've had an easy session but you'll be doing a hard run within 12 hours — for example you run around 8pm and then again at 7am — then the minute rule applies too! If you did an easy run and don't have any other training lined up for over 12 hours, your next meal will do the job in terms of refuelling.

Get a good combination of complex carbs, healthy fats and protein to set your body on the way to recovery. When you're deep in training, it can be easy to slip into a permanent state of insatiable running-induced hunger, or runger.

If you're struggling with this, McGregor recommends getting a good intake of carbs, protein and essential fats, such as a whole grain bagel with avocado and poached egg.

This will fight off the hunger, fuel your recovery and save you from endless snacking.