• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Recipe Runner, Eat Well, Run Happy

Recipe Runner

Eat Well - Run Happy

  • Recipes
    • Appetizers
    • Breakfast
      • Egg Dishes
      • Muffins, Bread + Scones
      • Oatmeal
      • Pancakes + Waffles
      • Smoothies
    • Burgers + Sandwiches
    • Casseroles
    • Cocktails
    • Desserts
      • Cake + Cupcakes
      • Cheesecake
      • Cookies + Bars
      • Ice Cream + Treats
      • Pies, Crisps + Tarts
    • Dinners
      • Beef + Pork
      • Bowls
      • Chicken + Poultry
      • Fish + Seafood
      • Pasta
      • Pizza
      • Vegetarian + Vegan
    • Salads
    • Side Dishes
    • Skillet + One Pot
    • Slow Cooker
    • Snacks
    • Soup, Stew + Chili
    • Tacos + Tostadas
    • All Recipes
  • Running
  • Travel
  • About

Post-Run Recovery Meals

by Danae · February 24, 2015

Last week we talked about Pre-Run Snacks and Meals and finding what works best for you. This week it only makes sense that we talk about Post-Run Recovery Meals.

Post-Run Recovery Meals | Meal ideas that are optimal for recovery after a run | @reciperunnerMaking sure you refuel your body after a long run, hard workout, or race is very important. Not only will it restore your energy and help fight off fatigue, but it also plays a vital role in the recovery of your muscles. When you run or do any kind of workout you are creating tiny tears in your muscles and beating them up with every foot strike. Don’t worry it’s totally normal. However, after we create these tears and put all this stress on our muscles, it’s important that we repair them. Food, especially protein is one of the best ways to do this. Having a meal with a good balance of carbs and protein after your workout will not only help prevent you from being sore the next day, but will also aid in the recovery and repair of your muscles and help prevent injuries.

Ideally it is best to eat within 30 minutes of finishing your run and to make sure you are getting between 10-20 grams of protein during this time. The 30 minute rule is the optimum time because it’s when your muscles are most responsive to absorbing all the nutrients needed to recover. Below are some meal ideas that are a good balance of carbs and protein. If you feel like you can’t stomach eating after a run, try a protein shake or one of the smoothies I have included.

Chocolate Espresso Banana Smoothie– This smoothie is great because it includes bananas which are full of carbs and potassium, plus Greek yogurt and almond milk for a good dose of protein.

Green Blueberry Banana Smoothie– Another great post-run smoothie. Not only does this one have bananas, Greek yogurt, and milk, but it also contains blueberries and spinach for extra vitamins.

Salmon Asparagus Frittata– Eggs are full of protein and a great option if you are a morning runner. This frittata also includes canned salmon which is packed full of protein and omega-3 fatty acids which are important for good health. Serve the frittata with some whole grain toast for the perfect balance of carbs and protein.

Pistachio and Dried Cherry Yogurt Parfaits– I love having one of these parfaits after a long run. The Greek yogurt is packed with protein and the pistachios add even more protein plus some sodium which is needed after all the sweating. The carbs in this parfait come from the honey that the yogurt is sweetened with and the dried cherries.

Banana Graham Cracker Muffins– Muffins (homemade not store bought) are a great post run recovery meal. Enjoy a muffin with a side of scrambled eggs and your body will thank you! Muffins are great because you can make a batch at the beginning of the week and store them in the freezer. Pull one out to defrost while you make your eggs and your recovery meal will be ready within the ideal 30 minute post-run window.

These are just a few ideas of things that are easy to make and a good balance of carbs and protein. There are endless options when it comes to what to eat after your run. The important thing to remember is to have healthy choices available because you will get hungry fast and may find yourself wanting to shove whatever is available in your mouth. A box of doughnuts or cookies while loaded with carbs is not the way to go! Try to balance the carbs to protein ratio and shoot to eat your post-run meal within 30 minutes of finishing your workout for optimum recovery.

 

252 shares
  • Facebook
  • Twitter
  • Email
  • Yummly

Categories: Running Tags: carbohydrates, meals, post-run, protein, Running, smoothies, Snacks

You May Also Like...

Pre-Run Snacks and Meals | Snack and meal ideas to keep runners fueled during workouts! | @reciperunner
Pre-Run Snack and Meal Ideas
Tips for Running in the Heat | Make the hot summer running months more safe and bearable with these tips!
Tips for Running in the Heat
My Favorite Speed Workouts | 3 speed workouts that don't require running on a track!
My Favorite Speed Workouts
Tips to Increase Running Mileage Safely | Ways to increase your running mileage and avoid getting hurt!
Tips to Increase Your Running Mileage Safely
Danae of Recipe Runner

Hi, I’m Danae! Blogger, photographer, and avid runner! My mission is to create delicious, mostly healthy, easy, and balanced meals that use a variety of fresh and affordable ingredients. You’ll find everything from one pan skillet dinners, to colorful salads, comforting pasta recipes, the occasional treat, and more.

About · Work With Me · Contact
Facebook Instagram Pinterest Twitter

Subscribe for the Latest Recipes!

You can unsubscribe anytime.

Reader Interactions

Comments

  1. Marye says

    February 26, 2015 at 8:29 am

    I am bad about this – I have finally gotten in the workout habit but still have a ways to go on the recovery process… thanks for this!

    Reply
    • Danae says

      February 26, 2015 at 2:19 pm

      The recovery process is definitely something that takes a little work, but it’s totally worth it!

      Reply
  2. Megan says

    February 26, 2015 at 5:21 am

    Thanks for this. I work out before I go to work, and don’t eat my “after-workout” snack until a couple hours later. These are quick and commutable!

    Reply
    • Danae says

      February 26, 2015 at 2:21 pm

      I’m a morning workout girl too Megan. Making sure to set a aside a few minutes to refuel after a workout can really make a huge difference on how fast your body recovers.

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Danae of Recipe Runner

Hi, I’m Danae! Blogger, photographer, and avid runner! My mission is to create delicious, mostly healthy, easy, and balanced meals that use a variety of fresh and affordable ingredients. You’ll find everything from one pan skillet dinners, to colorful salads, comforting pasta recipes, the occasional treat, and more.

About · Work With Me · Contact
Facebook Instagram Pinterest Twitter
Work With Me · Contact
Facebook Instagram Pinterest Twitter

Subscribe for the Latest Recipes!

You can unsubscribe anytime.

Reader Favorites

  • Southwest Sweet Potato, Black Bean and Rice Skillet topped with slices of avocado.
    Southwest Sweet Potato, Black Bean and Rice Skillet
  • Honey Chipotle Chicken Rice Bowl topped with avocado corn salsa and lime wedges.
    Honey Chipotle Chicken Rice Bowls
  • Greek Meatballs with a bowl of Tzatziki Sauce on a gray plate.
    Greek Meatballs with Tzatziki Sauce
  • Chicken Gyro Bowl topped with cucumbers, olives, onion, tomatoes, feta, and tzatziki.
    Chicken Gyro Bowls
  • Overhead photo of a metal skillet filled with ground beef, tomatoes, sweet potatoes, southwest spices and topped with melted cheese and cilantro. Wooden serving spoon in the skillet.
    Southwest Ground Beef and Sweet Potato Skillet
  • Skillet Enchilada Meatballs in a stainless steel skillet.
    Skillet Enchilada Meatballs
Recipe Runner
About · Work With Me · Contact
Facebook Instagram Pinterest Twitter
  • Appetizers
  • Bowls
  • Breakfast
  • Burgers + Sandwiches
  • Casseroles
  • Cocktails
  • Desserts
  • Dinners
  • Pasta
  • Pizza
  • Salads
  • Side Dishes
  • Skillet + One Pot Meals
  • Slow Cooker
  • Snacks
  • Soup, Stew + Chili
  • Tacos + Tostadas

© 2023 · Recipe Runner · Disclosure & Privacy Policy

We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “ACCEPT ALL”, you consent to the use of ALL the cookies. However, you may visit "Cookie Settings" to provide a controlled consent.
Cookie SettingsREJECT ALLACCEPT ALL
Manage consent

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
CookieDurationDescription
cookielawinfo-checkbox-analytics11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
cookielawinfo-checkbox-functional11 monthsThe cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
cookielawinfo-checkbox-necessary11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
cookielawinfo-checkbox-others11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
cookielawinfo-checkbox-performance11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
viewed_cookie_policy11 monthsThe cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
Functional
Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
Performance
Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
Analytics
Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
Advertisement
Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
Others
Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.
SAVE & ACCEPT
252 shares