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By: Riley Mushkin

What should you eat after a run? Whether you are training for a marathon or just like to get a mile or two in before or after work, eating for recovery is important for all runners. Runners specifically have about an hour to refuel their glycogen stores and eat protein to replenish their muscles, otherwise they risk feeling lightheaded or unusually sore. Below we’ve selected a few snacks that are perfect for runners looking to boost recovery and eat a healthy and delicious snack after hitting the pavement. 

Greek yogurt with berries

 

 

Greek yogurt is a great post-run snack that is fast and easy. Greek yogurt has more protein than regular yogurt, but is just as tasty! The protein is important to help your muscles recover after a run, preventing soreness that could impact your day. We love Siggi’s low-fat yogurt, with about 15g of protein and under 10g of sugar per serving. Top it off with some yummy berries and you have the perfect combination of carbs and protein that will ease your recovery.

Protein shake

 

 Protein shakes are the easiest way to make sure you are refueling with enough protein after your run. TrueFit meal replacement powder comes in chocolate, vanilla, cold brew, and cinnamon churro and contains 25g of premium grass fed whey protein, as well as prebiotic fiber, fruits and veggies, and MCT oil. TrueFit is Non-GMO Project Verified, Certified Gluten Free, Lactose Free and Soy Free, with zero grams of sugar. It is a perfect addition to any healthy diet and a great post workout snack to refuel. 

Nut butter toast

 

This post workout snack is easy and delicious! Just pop some toast in the toaster--we’d recommend something whole grain for the benefits of complex carbs--and apply a delicious nut butter! Nut butter is packed with protein and full of healthy fats to replenish your body’s energy after a run. We’d recommend Spread the Love’s organic peanut butter--with 7g of protein per serving and 1g of sugar, it is a fantastic option for your next snack. 

Avocado toast topped with an egg

 

 Avocado toast is the trend that just won’t go away. This is the classic runner’s meal that can be made if you have an extra ten minutes after your morning run! The toast provides complex carbohydrates, the avocado healthy fats, and the egg gives you protein for optimal recovery post-run. Not to mention, it is delicious!

Trail mix

 

If you’re really in a rush after your run, trail mix is a great option. Trail mixes are made with different kinds of nuts, which are a great source of protein, fiber and healthy fats. It is the perfect combination of salty and sweet, which makes trail mix a great option to control any post-run cravings. Hive’s Impossibly Good Trail Mix is a tasty trail mix packed into a recyclable tube filled with organic ingredients. 


A post workout snack or post workout meal is especially important for runners, who need a combination of carbs and protein within an hour of their run in order to optimize their recovery. These snacks are great for quick and easy snacks that can be taken on the go. Looking for an energy boost before your run? Try AminoLean pre workout for a clean source of energy to increase your performance. 

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