Recipes to Refuel After A Run

Recipes to Refuel After A Run

One of the questions that I think I get asked most often is "what do you eat after you run/workout?".  I always hesitate to answer this question because I know better than anyone else that everyone has their own dietary restrictions.  

What works for one person, might not work for someone else.  So my diet and the way I refuel might not make sense for the next person.  Plus it also depends on the intensity and duration of the workout.  Maybe they can just ran 10 miles and can tolerate dairy.  In that case, something like chocolate milk might make sense.  Or maybe they just did a quick 2 mile recovery run, which would require little, if any replenishment. 

That being said, there is a general rule that should be followed.  For those more intense, longer lasting workouts, the 4:1 ratio of carbohydrates to protein is recommended.  So, with that in mind here are a few of my recipes and snacks of choice that fit the bill!



Oatmeal is a popular choice to fuel with after a long run or intense workout since it contains carbs and protein.  This particular Blueberry Oatmeal Breakfast Bake recipe includes an extra scoop of protein and a topping of blueberries for some extra added flavor and nutrition. 

Almonds & Fruit


A handful of almonds and a piece of fruit like an apple make the perfect post run snack.  If you want to add a little flavor to otherwise raw almonds, make a batch of these Nektar Naturals Honey & Sea Salt Roasted Almonds recipe ahead of time.  Pack them in a bag along with some fruit for a yummy and satisfying snack. 

You could also enjoy your fruit in the form of a parfait, like this Apple Crisp Protein Parfait! 


Make it in a mason jar and you can even eat it on the go.

Eggs & Veggies


If you're not vegan or allergic, eggs are a great choice for post run food since they're incredibly nutritious and have protein.  Mix them in with veggies like these Spinach, Mushroom & Red Pepper Omelet Muffins for on the go or make something like an Open Face Mexican Omelet 


Add avocado for some extra healthy fat fuel. 



No time to whip something up? Smoothies are a great alternative for when you want to refuel properly but don't have time to cook.  Something like this Berry Beetiful Smoothie Bowl is the perfect combination of carbs, protein and superfoods that will help you to refuel and recover faster.  

Or you if you prefer it on the go, you could skip the bowl and make something more portable like this Oatmeal Cookie Protein Smoothie


OR if you're not a fan of oatmeal "cookies" you could always try this Cookies 'N Creme Smoothie.  


So, there you have it.  A variety of nutritious recipes that you can refuel with.  While it doesn't matter if you choose oatmeal, eggs or a smoothie just be sure that eat it within a 30 minute window of time to optimize the benefits of recovery! 

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