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. Brew a pot of ginger tea for a warming recovery drink.

This portable, easy-to-digest fruit offers a one-two punch of carbs and potassium , which can stave off muscle cramping. Plus, there are many other science-backed benefits of bananas , like supporting your hydration and gut health.

For a quick hit of protein and fat, nut butter —think peanut, cashew, or almond varieties—can be slathered on toast, stirred into yogurt , or melted and drizzled on a warm grain salad.

The cruciferous vegetable is an excellent source of vitamin K , calcium, magnesium , zinc, and phosphorus—all nutrients that are crucial for maintaining healthy bones. Yes, you can indulge that sweet tooth— dark chocolate is a powerful antioxidant , and can help to reduce inflammation.

Aim for varieties that are about 70 percent cocoa. The citrus juice replenishes your carb stores, provides immune-boosting vitamin A and beta-carotene, and can help reduce inflammation. Hailey first got hooked on running news as an intern with Running Times , and now she reports on elite runners and cyclists, feel-good stories, and training pieces for Runner's World and Bicycling magazines.

The Benefits of the Mediterranean Diet. Is the Keto Diet a Smart Choice for Runners? Foods That Cut Inflammation to Improve Performance. How to Increase Your Protein Intake. 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. Or leaving the supermarket with the entirety of Aisle 12 in your bag! Fuel your next run, naturallyVeloforte exists to help active people fuel better.

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Your cart is currently empty. Shop by Health Goal. Items Free. Checkout Free. Download the ebook above. What are the benefits of good post-run nutrition? A good approach to post-run nutrition helps you: Replenish the glycogen stores in your liver and muscles Repair micro-tears in your muscles to speed up recovery Replace electrolytes and minerals lost through sweat All of which are vitally important to keep you and your body running optimally.

Best foods to eat after a run for recovery Recovery bars with balance of carbs and protein Protein shakes for easy consumption post-run Fresh fruit smoothies Chocolate milk Fresh yoghurt with fruit, honey or granola Nut butters Tuna, salmon or chicken Salty foods like salted nuts 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.

Protein shakes 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. Fresh fruit smoothies 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.

Chocolate milk It may sound too good to be true, but chocolate milk is a brilliant energy source after a run. Fresh yoghurt Yoghurt is a fantastic source of protein to refuel your muscles so they're able to repair.

Nut butters Whether you go for classic peanut butter or something a little more fancy, nut butter is a fantastic source of healthy fats and protein.

However, it can be challenging knowing what, and when, to eat before morning runs so you feel adequately fuelled but not uncomfortable when on the move. For morning runs lasting under an hour, aim to eat around Good pre-run food options for the morning include toast, hot cross buns, Scotch pancakes and a banana with a fruit yoghurt.

Sip on some of your sports drink before setting off, carry it with you and then continue to drink it while running. As a general rule, if you're eating a snack or small meal, wait at least one to two hours before running so you can benefit from this pre-run fuel with experiencing any gastrointestinal upsets.

If you're eating a larger meal, wait a bit longer — ideally three to four hours — before heading out for a run. Once you're back from a run — whether that's a long run, a session, or an outing of a few easy miles — it's important that you move your focus to recovery and what you should eat to support this.

Within 30 minutes of finishing a run, take in what you need to help your body start to repair and adapt from the training.

Again, you should aim to consume around The following snacks all provide a good intake of carbohydrate and protein:. Follow your snack with a more substantial, balanced meal within two hours to continue the recovery process.

By refuelling properly after every run, you will get the greatest benefits from all your hard work.