You just finished a speedwork session—your legs are burning, your heart rate is coming down and you’re craving something to eat. But what’s the best way to refuel? While there’s no one-size-fits-all answer, science points to a combination of carbohydrates and protein to replenish glycogen stores and repair muscle fibres, and we’re here to give you some mouth-watering ideas.
Why both protein and carbs matter after a run
Research suggests that consuming protein along with carbohydrates within 30 to 60 minutes post-run helps speed up muscle recovery and glycogen replenishment. A general consensus is that a carb-to-protein ratio of about 3:1 is ideal for endurance athletes, as it helps optimize muscle protein synthesis while restoring energy levels.
While it’s important to fit in a snack post-run when muscles are primed for recovery, runners should remember that steady protein intake throughout the day also plays a key role in maintaining muscle health and supporting long-term endurance. The right snack can make a huge difference in how quickly you bounce back.
Ideas for post-run perfection
Here are a few science-backed post-run snack ideas to help you recover effectively for a diverse array of dietary preferences:
Greek yogurt with berries and honey: Packed with protein and probiotics to aid digestion, while honey and berries offer a quick source of carbohydrates and antioxidants.
Cottage cheese with pineapple: A great source of casein protein, which digests slowly to support muscle repair. Pineapple contains bromelain, an enzyme that may help reduce post-exercise inflammation.
Scrambled eggs with whole-grain toast: Eggs provide high-quality protein, while whole-grain toast delivers the necessary carbohydrates to restore glycogen levels.
Peanut butter and banana on whole-grain toast (plant-based): A combination of protein, healthy fats and carbohydrates to sustain energy and promote muscle repair.
Chocolate soy milk and a banana (plant-based): A simple but effective recovery drink that delivers the perfect carb-to-protein ratio.
Chia seed pudding with coconut milk and maple syrup (plant-based): A nutrient-dense option rich in omega-3s, fibre and slow-digesting carbohydrates.
What is really in your energy gel?
When to adjust your post-run nutrition
Your refuelling strategy should depend on the intensity and duration of your run. A light snack may suffice after a short, gentle recovery run. But after a long run or hard workout, consider a larger meal with ample protein and complex carbs. Pay attention to how your body feels—if you’re constantly feeling tired, you may need more fuel.
