Post-run snacks are an optimal time to refuel muscles and your body with fluids and more. Runners need to repair, restore and replete, and generally speaking, a combination of protein and carbohydrates are a winning combination that will help you avoid the post-run bonk.
I personally like to do more of a mini-meal, as opposed to larger, more filling foods right after a run. While I’m not a calorie counter, most of these snacks are around 100 – 300 calories. I will ideally eat these within 30 minutes of finishing a run, and am also sure to drink lots of water to rehydrate.
Some of my favorite post-run combinations include the following:
- One or two hard boiled eggs and an orange. Perfectly portable, and a great combination of protein + vitamin c.
- A handful of nuts with a few pretzels (GF if needed). This is my tried and true snack. I may just have this every day. A few times each day.
- 2 energy balls (https://easyrealfood.com/easy-energy-balls/). True love. Careful – these are addicting, but so filling.
- 1/2 of a sandwich with nut butter + banana.
- A small bowl of cereal with berries. Obvs easier when you are at home, but this was a post-workout snack that my gymnast daughter came up with. I love that the berries are anti-inflammatory, which is ideal for post-run.
- 1 banana. Doesn’t get any easier than this!
- Small bowl of oatmeal with berries. Another one of my teen’s creations that I’ve bought into.
- An RX Bar (or half, if you prefer). These are one of my favorite bars as they have clean ingredients (a mix of nuts, dates and egg whites) and have that pop of protein from the egg whites.
- A green smoothie. I love the recipes at simplegreensmoothies.com.
- Yogurt and fresh berries. Though I’m lactose intolerant, this is a great suggestion for those who can handle dairy. I like to purchase plain yogurt for my kids and sweeten it with maple syrup or honey to avoid over-loading them with sweetness.
Since everyone’s body is different, find out what works best for you. Maybe you need to wait a few minutes after finishing your run before you aim to replenish. Or perhaps you are starving, and are craving foods right away. The distance and intensity of your run are both factors which will also impact your needs.
Try out some different post-run snack combinations and see which ones suit you the best.
Happy Running Charlotte!
Kiran Dodeja Smith is a local mom of four who blogs at www.easyrealfood.com. She can often be found cooking, running and exercising and occasionally even running from her kids.