16 Best Foods To Eat After A Morning Run – Post-Run Recovery Nutrition

Going on a morning run keeps you fit and healthy. But what are the right foods to eat after a morning run to prevent feeling fatigued and starved? If your post-run meal is not right, you may also not be able to run for a longer duration. Right after running, it’s important to replenish your body with a balanced mix of protein and carbs. These nutrients will prevent muscle loss and keep you energetic. They will also reduce the chances of injuries.

Yes, you must run regularly. It improves your lipid profile, lowers cholesterol, and keeps your heart healthy (1). But without a post-run meal, you may not be able to maintain the habit. Fuel your mornings after a run with a good post-run meal.

Here’s a list of the 15 best post-run foods you can consume, the reasons you need them, and their benefits.

The foods ensure you don’t simply pass on after your morning run. They keep your muscles fueled and sustain your energy levels throughout the day. Continue reading to know more.

Why Do You Need To Consume Food Post-Run?

You need to consume food post run not only because you feel hungry but also because it will help you in the post-run recovery process

. When you exercise, two things happen:

1. The glycogen (glucose polymer or glucose stores in the muscles) stores can become depleted as glycogen gets converted into glucose to provide energy while running.
2. The muscle fibers undergo wear and tear.

That’s why you need to consume carbs (glucose) and proteins (muscles are made of proteins) to help restock your body with readily available energy in the form of glucose or glycogen and protein to rebuild your muscles.

A survey conducted on 1,295 US adults found that 93% of Amerians find their breakfast incomplete without bacon. Out of this, 34% liked their bacon very crispy while 37% liked their bacon somewhat crispy. It was further noted that 36% of Americans love to consume eggs for breakfast daily..

So, what happens when you make it a habit of consuming the right post-workout foods? Scroll down to find out.

Ways In Which Post-Run Nutrition Can Help You

Post-run nutrition can help you in the following ways:

• Prevents post-run muscle cramps and injury.
• May improve your energy levels.
• Speeds up muscle recovery.

So, you see, it is important and necessary that you consume protein and carbs after running

. Here are 15 of the best foods you can consume after a morning run.

16 Best Post-Run Foods

1. Chocolate Milk

Ingredients

• 1 cup of soy or cow’s milk
• 1 tablespoon cocoa
• ½ tablespoon chocolate powder
• 1 tablespoon almond powder
• ¼ teaspoon cinnamon powder

How To Prepare

1. Heat the milk in a saucepan until it starts steaming.
2. Add the cocoa powder. Stir and let it dissolve.
3. Add the chocolate powder and stir well.
4. Transfer the milk to a glass or cup.
5. Add the almond and cinnamon powders.
6. Stir and enjoy!

How Much To Consume

1 cup or 200 mL

2. Fresh Fruit And Yogurt

Ingredients

• ½ cup blueberries
• ½ cup raspberries
• ½ cup yogurt
• 1 teaspoon honey

How To Prepare

1. Mix the honey and yogurt.
2. Toss in the berries and enjoy a yummy post-run meal.

How Much To Consume

½ cup yogurt and a handful of berries.

3. Boiled Eggs, Avocado, And Sweet Potato

Ingredients

• ½ sweet potato or 1 serving of fruit
• 1/4 avocado
• 2 eggs
• Salt and pepper

How To Prepare

1. Boil the eggs and half them.
2. Scoop out the avocado and slice it.
3. Add them to the bowl of sweet potatoes and have your post-run meal.

How Much To Consume

Consume ½ sweet potato, 1-2 eggs, and a quarter of an avocado.

4. Nut Butter And Berries Open Sandwich

Ingredients

• 2 slices of wheat bread
• ½ cup berries like blueberries, strawberries, etc.
• 2 tablespoons of nut butter

How To Prepare

1. Spread a tablespoon of nut butter on each slice of bread.
2. Top it with the berries, and your post-run meal is ready!

How Much To Consume

Consume a max of 2 slices of bread, 2 tablespoons of nut butter, and a small handful of berries.

5. Leftover Chicken Breast

Ingredients

• Leftover chicken breast
• ½ cup mixed greens
• 1 tomato, sliced
• 1/2 cucumber, sliced
• ¼ teaspoon pepper
• ½ teaspoon honey
• A handful of cilantro

How To Prepare

1. Heat the chicken breast.
2. Mix lime juice, honey, salt, and pepper in a bowl.
3. Drizzle the mixture over the mixed greens and toss them.
4. Place the chicken breast over the mixed greens, tomato, and cucumber.

How Much To Consume

3 oz chicken breast and ½ cup mixed greens, 1 sliced tomato, and 1/2 sliced cucumber.

6. Open Tuna Sandwich

Ingredients

• 2 oz. canned tuna
• ¼ avocado
• ¼ onion (chopped)
• 1 slice of wheat bread
• 1 tablespoon lime juice
• Salt to taste
• ¼ teaspoon pepper

How To Prepare

1. Mash the avocado.
2. Add some salt, pepper, and lime juice to it. Mix well.
3. Spread it on the slice of wheat bread.
4. Top it with tuna and onion slices.
5. Your post-run nutrition is ready!

How Much To Consume

2 open tuna sandwiches for lunch

7. Homemade Banana Pancakes With Almond Butter

Ingredients

• ½ ripe banana
• 1 egg
• ½ cup wheat flour
• 1 teaspoon baking powder
• ¼ cup milk
• A pinch of salt
• 1 tablespoon real maple syrup
• Cooking spray
• 1.5 tablespoons almond butter

How To Prepare

1. Mash the banana with a fork.
2. Add the egg and milk. Mix well. Makes sure there are no lumps.
3. Mix the flour, salt, and baking powder in a separate bowl.
4. Combine the dry and wet ingredients.
5. Spray a frying pan with the cooking spray and let it heat up.
6. Add two dollops of the pancake mixture separately on the pan and let them cook until bubbles start appearing on the edges of the pancakes.
7. Flip the pancakes over and cook for 2 minutes more.
8. Transfer the pancakes to a plate.
9. Top them with almond butter, maple syrup and a few banana slices. Enjoy!

How Much To Consume

2-3 banana pancakes

8. Watermelon Salad

Ingredients

• ½ cup watermelon, cubed
• 8-9 slices or ½ cup of cottage cheese
• ¼ cup arugula
• 2 tablespoons lime juice
• Salt to taste
• ½ teaspoon pepper

How To Prepare

1. Boil water in a saucepan and add the cottage cheese cubes. Let it cook for 3-4 minutes.
2. Scoop out the cottage cheese and let it cool.
3. Toss the cottage cheese, watermelon, lime juice, salt, pepper, and arugula together in a bowl.
4.  Your post-run carb and protein-rich food is ready!

How Much To Consume

1 medium bowl

9. 9. Milk And Crushed Almonds And Berries

Ingredients

• 1 cup milk
• ¼ cup almonds
• 1 teaspoon honey

How To Prepare

1. Crush the almonds using a mortar and pestle.
2. Add the crushed almonds to the cup of milk.
3. Add honey, stir, and drink up.

How Much To Consume

1 cup or 200 mL

10. Oatmeal

Ingredients

• ⅓ cup instant oats
• ½ cup milk
• ½ cup blueberries
• 1 teaspoon honey
• ¼ cup almonds
• Loads of cinnamon

How To Prepare

1. Heat the milk in a saucepan.
2. Add the oats and cook until they are soft.
3. Transfer the cooked oats to a bowl.
4. Top with blueberries, almonds, honey, and cinnamon. You can sprinkle a pinch of chia seeds on top of it.

How Much To Consume

½ medium bowl

Mandy Merriman, a baker and food blogger, shares her quick fix morning meal after a run. She writes that she doesn’t always have time to make eggs or oatmeal or a bowl of cereal as she has to cater to her family. On these days, she likes to prepare a simple smoothie using a banana, peanut butter, skim milk, and protein powder. Discussing the benefits of this smoothie, she adds, “Not to mention replenishing your electrolytes, getting in some serious potassium and protein and calcium, and building energy and muscle. It has few, fresh, and simple ingredients, and each plays a beautiful part in the overall creamy dreamy flavor (i)..”

11. Sprout Salad

Ingredients

• ½ cup mung bean sprouts
• ½ cup boiled chickpeas
• ½ cucumber (chopped)
• A few baby spinach leaves
• Juice of half a lime
• Salt to taste
• ½ teaspoon cumin powder
• ¼ teaspoon black pepper

How To Prepare

1. Toss all the ingredients in a bowl.
2. Combine well and enjoy a delicious salad.

How Much To Consume

½ – ⅔ cup

Did You Know?

Anecdotal evidence suggests that including spinach in a post-run meal can reduce lactic acid levels that otherwise accumulate after a workout and trigger muscle aches.

12. Leftover Baked Beans With Bacon

Ingredients

• Leftover baked beans
• ¼ onion, chopped
• A handful of cilantro, chopped
• 2 strips of bacon, sliced
• 2 tablespoons olive oil
• Salt, if required

How To Prepare

1. Heat the olive oil in a pan.
2. Toss in the sliced bacon. Cook until it is crispy.
3. Add the leftover baked beans. Stir and cook for 2 minutes.
4. Remove from flame.
5. Add the chopped cilantro and enjoy a protein and carb-rich post-run delicious food.

How Much To Consume

½ – ⅔ cup

13. Broccoli And Mushroom Quinoa

Ingredients

• ½ cup quinoa
• 5-6 button mushrooms
• 10 broccoli florets
• ¼ teaspoon garlic powder
• ½ onion, chopped
• 2 tablespoons olive oil
• Salt to taste
• ½ teaspoon black pepper
• A handful of fresh basil leaves

How To Prepare

1. Boil the quinoa and cook it until it is soft. Use a fork to fluff it.
2. Heat the oil in a pan.
3. Blanch the broccoli by boiling a cup of water and adding the broccoli florets to it. Cook for 2 minutes and then scoop the florets out. Place them in a container with ice-cold water.
4. Add the chopped onion and cook for 2-3 minutes.
5. Add the garlic powder and mushrooms. Cook for 2 minutes.
6. Add the blanched broccoli and salt.
7. Stir and cook for a minute.
8. Add the cooked quinoa and black pepper. Stir and cook for 30 seconds.
9. Plate the quinoa and garnish with basil leaves.

How Much To Consume

1 cup of mushroom and vegetable quinoa

14. Sesame, Kiwi, And Kale Smoothie

Ingredients

• ½ cup kale, chopped
• ¼ avocado, cubed
• 1 kiwi, chopped
• 1 tablespoon lime juice
• ½ teaspoon honey
• 1 tablespoon almond butter

How To Prepare

1. Toss all the ingredients in a blender.
2. Blitz it and pour into a mason jar.
3. Enjoy a powerful green smoothie after a run.

How Much To Consume

A glass or 250-350mL of this smoothie

15. Vegan Banana And Turmeric Smoothie

Ingredients

• 1 large banana
• ½ teaspoon turmeric powder
• 1 cup soy milk
• ¼ teaspoon fennel seed powder

How To Prepare

1. Peel the banana, slice it, and toss the slices into a blender.
2. Add the soy milk, fennel seed powder, and turmeric powder.
3. Blitz well.
4. Pour into a tall glass and enjoy!

How Much To Consume

A glass or 250-370mL of the smoothie

16. Branched-Chain Amino Acids (BCAAs) Supplements

Branched-chain amino acids are essential amino acids. That means, your body does not produce them naturally and they must be obtained from food or via supplements. The BCAAs include three amino acids – leucine, isoleucine, and valine. Your muscles can absorb these amino acids straight, without being processed by your liver first. As a result, they can be used in the muscle for energy. A study published in Nutrients found that supplements of BCAAs could reduce muscle soreness after exercise in athletes (2). However, more studies are warranted to understand the benefits of BCAAs and whether they are a fitting post-run supplement to replenish oneself.

Quick Tip

Try sipping on detox water rather than plain water to meet your post-running hydration needs. Add in some watermelon pieces, lemon, or cucumber slices for adequate hydration.

Apart from these foods, you may also explore other energy-giving foods to boost stamina and replenish your body post-workout. These foods contain all the essential nutrients to increase muscle efficiency.

Infographic: 6 Foods To Consume For Post-Run Recovery

A morning run keeps you fit and healthy, but it might also leave you feeling starved and fatigued. Hence, you need to replenish your body post-run as the glucose stored in your muscles gets used up to provide energy when running, and your muscle fibers experience wear and tear. Check out the infographic below to know the 6 foods you can eat post-run to prevent injury and cramps and energize yourself.

Illustration: StyleCraze Design Team

Frequently Asked Questions

Is it okay to run first thing in the morning on an empty stomach?

Running in the morning on an empty stomach has both its pros and cons. It may increase fat burn and reduce energy consumption throughout the day. However, it may also increase the risk of injury from fatigue and raise cortisol levels, leading to muscle loss. In general, it is better to eat a small snack before running. However, fasted running may be okay for mild runs over short distances and short durations. For high intensity running or running over long distances, pre-running snacking is recommended.

Should you eat straight after a run?

Yes, you should eat a post-run meal within 2 hours of your running session.

Are apples good after a run?

Yes, apples are high in natural sugars that replenish glucose stores. They also contain anti-inflammatory properties that may help with muscle soreness.

Illustration: Best Foods To Eat After A Morning Run – Post-Run Recovery Nutrition

Image: Stable Diffusion/StyleCraze Design Team

Feeling tired after a run? Watch this informative video to learn what to eat to refuel and recover quickly. Get tips on the best post-run snack hacks!

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Reviewer Author Editor Fact Checker

Kate TurnerMA, RD, CSSD, CPT

 

Kate is a registered dietitian and personal trainer and has over 7 years of experience in the field of nutrition as a wellness director, private nutrition consultant, educator, and public speaker. She is passionate about improving people’s health by increasing their knowledge about nutrition and exercise.

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Charushila BiswasHealth & Wellness Writer

 

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.

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Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Aparna MallampalliHealth & Wellness Writer

Aparna is a professor-turned-content writer with over 5 years of experience in life sciences. Her passion for writing and interest in the healthcare and wellness industry pushed her toward a career in content writing. She has a master’s degree in microbiology from Osmania University, Hyderabad, and a diploma in nutrition from Fab Academy.

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