The best post-run snack? One that you’ll actually eat. You don’t need a perfectly calculated macro-ratio or a $12 smoothie to recover perfectly. What matters is getting something in within 30–60 minutes post-run. These five snacks strike a smart balance of protein, carbs and recovery-boosting nutrients—without feeling like a chore to make. Snack smarter today, and your legs will thank you tomorrow.
Cottage cheese + kiwi + honey
Don’t sleep on cottage cheese. It’s packed with casein—a slow-digesting protein that supports muscle repair over time. Add chopped kiwi (a surprising vitamin C powerhouse that helps with collagen production) and a drizzle of honey for quick carbs that restock your glycogen stores. The combo hits fast and slow recovery needs in one bowl.
Make it a recovery win: ¾ cup low-fat cottage cheese, 1 sliced kiwi, 1 tsp honey.
Post-run recovery muffins
These aren’t your average muffin. These are low in sugar but rich in carbs, potassium and whole grains. The oats help refuel, the banana offers electrolytes and the eggs pack in some recovery protein.
(Makes 6 muffins)
1 ripe banana, mashed
1 egg
1 cup oats
½ tsp baking soda
Dash of cinnamon
Optional: 1 tbsp maple syrup or dark chocolate chips (or add cranberries, fruit or nuts of any kind).
Mix, scoop into a greased muffin tin, and bake at 350°F (175°C) for 15–18 minutes. Perfect to batch and freeze.
Sweet potato toast with almond butter and chia seeds
Slice a sweet potato lengthwise into slabs and toast until tender. Top with almond butter and chia seeds for a snack loaded with anti-inflammatory fats, plant protein and complex carbs. It’s crunchy, creamy and a lot more fun than another rice cake.
Try: 2 slices toasted sweet potato + 1 tbsp almond butter + 1 tsp chia seeds.
Greek yogurt “parfait” with quinoa & tart cherries
This bowl does more than look pretty. Greek yogurt gives you more than 15 grams of protein, while quinoa adds complex carbs and a nutty texture. Tart cherries aren’t just trendy right now—they’ve been shown to help reduce muscle soreness. It’s recovery science in a bowl.
Try: ½ cup plain Greek yogurt + ¼ cup cooked (chilled) quinoa + ⅓ cup frozen tart cherries + cinnamon.
Runners: why you should eat a bedtime snack
Savoury recovery hummus wrap
Craving something savoury? This wrap delivers carbs, protein and crunch. Hummus provides plant-based protein and anti-inflammatory fats. Add crunchy veggies and a whole grain wrap, and you’ve got a post-run snack that you’ll start craving before you hit the homestretch.
Try: Spread 2 Tbsp hummus on a whole grain tortilla, add sliced cucumber, grated carrot, a few baby spinach leaves, and roll it up.
