What to eat after the run? | The Best Foods & Supplements

By healthiergang writer The Fitchef, food blogger and nutrition expert.

What to eat after the run?

When you train taking advantage of the benefits of running, a good recovery also and above all passes by adequate nutrition that guarantees an adequate supply of nutrients and prepares the body for the next performance.

Especially after an endurance workout, it is best to eat your recovery meal as soon as possible, also to avoid possible drops in blood sugar and dizziness, which are common especially among beginners.

What to eat after the run? | The Best Foods & Supplements

The meal should include both proteins and carbohydrates; the latter represent a real fuel for the organism and are stored in it in the form of glycogen, in particular in the muscles and in the liver.

Since the human body is able to store only certain quantities of glycogen, once the stocks are depleted following intense exercise, they must be replenished before the next workout.


As a general rule, it would be appropriate to compose the meal by considering 1 gram of protein for every 3 grams of carbohydrates.

To ensure adequate muscle recovery After training, runners should stick to the following, assuming:

? from 1 to 1,5 g/kg body weight of carbohydrates within 30 minutes of finishing the run;

? da 1 a 1,5g/kg of body weight of carbohydrates every two hours, for four to six hours after the end of the run.

What to eat after the run? | The Best Foods & Supplements

I carbohydrates in the form of glucose they are the simplest to split and be used as an energy resource by the body.

For which - foods with a high glycemic index such as.

  • potatoes
  • pasta
  • bread
  • rice

are great choices for muscle recovery after running.

These will be combined with a source of protein such as chicken or turkey breast, salmon or eggs.

Obviously, you don't always have the time and the way to prepare a meal after training, in these cases a balanced nutrient bar provides an excellent substitute.

If, on the other hand, you find it difficult to eat a solid meal after a particularly exhausting workout, a protein shake will provide the right amount of proteins and micronutrients necessary to promote good muscle recovery.


It must be remembered that, following the senseless food fads, many athletes are at risk of two serious deficiencies, that of iron and that of sodium.

? Ferro

The iron deficiency in the nutrition of the runner often leads to anemia so if the athlete complains of poor performance, it is advisable that, with the help of the attending physician, this is investigated in order to consider the opportunity to take a supplement. of iron.

While waiting for the results of the analyzes it is good to feed yourself with foods naturally rich in iron such as red meat, dark-meat fish, such as tuna and salmon. As for vegetables, those that provide a good supply of iron are spinach, black beans, whole grains, broccoli and potatoes, but it is important to emphasize that the bioavailability of iron from vegetable sources is very low compared to that coming from animal sources.

? Sodium

Sodium is an electrolyte that is lost in abundance, through sweating, during long runs, so the prevention of hyponatremia, a condition that occurs when blood sodium levels are excessively low, is essential.

What to eat after the run? | The Best Foods & Supplements

The amount of sodium lost through sweat varies, but it is around one gram per liter of sweat. The amount of sweat also varies from individual to individual and ranges from 0,3 to 2,4 liters per hour. For those who tend to lose large amounts of fluids, it is recommended to supplement with 0,5 g of salt per training hour.

Other essential micronutrients for runners are:

  • Soccer
  • Zinc
  • Magnesium
  • Vitamin D
  • B vitamins
  • Vitamin C:
  • Vitamin E
  • Beta carotene
  • Selenium

So it is good to evaluate any deficiencies and direct nutrition towards their adequate balance.


While it is undoubtedly important to supply the body with an adequate supply of nutrients and fluids after a running workout, it is good to remember that it is not good to overdo it by consuming more calories than is actually needed.

It is not uncommon to lose control over food after a long run, perhaps thinking of the hundreds of calories that the fitness tracker reports as expenses.

The secret is to consume a good amount of proteins, which help to contain the voracity that takes some at the end of a long workout.

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