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15 Best Foods To Eat After A Morning Run – Post-Run Recovery Nutrition

by
ISSA Certified Specialist in Fitness & Nutrition
15 Best Foods To Eat After A Morning Run – Post-Run Recovery Nutrition August 16, 2018

Running is the best and most addictive exercise. Scientists have confirmed that running regularly can improve your heart health, increase stamina, and lower LDL cholesterol (1). But there’s one thing that can totally ruin your effort…

And that’s not getting your post-run nutrition right. Ever noticed how hungry and fatigued you feel after a run? That’s because your body is short of glucose and has undergone muscle wear and tear. Unless you replenish the energy source through glucose and proteins in the ratio 3:1, you will be at the risk of muscle injury and weakness. But you also cannot go about consuming anything you find in the refrigerator or at the supermarket after running.

So, what should you consume after a run that is not heavy and does not make you feel like passing out? What kind of nutrition will keep you feeling energetic, healthy, and fit?

Read on to find the 15 best post-run foods, why you need them, and how they can help you. Swipe up!

Why Do You Need To Consume Food Post-Running?

You need to consume food post running not only because you feel hungry but also because it will help you in the post-run recovery process. When you exercise, two things happen:

  1. The glycogen (glucose polymer or glucose stores in the muscles) stores are depleted as glycogen gets converted into glucose to provide energy while running.
  2. The muscle fibers undergo wear and tear.

That’s why you need to consume carbs (sugar) and proteins (muscles are made of proteins) to help restock your body with readily available energy in the form of glucose or glycogen and rebuild the muscles.

So, what happens when you make it a habit of having a healthy and adequate amount of post-workout food? Scroll down to find out.

Ways In Which Post-Run Nutrition Can Help You

Post-run nutrition can help you in the following ways:

  • Prevents post-run muscle cramps and injury.
  • Keeps you energetic for the rest of the day.
  • Prevents you from passing out due to exhaustion, especially if you are new to running.
  • Speeds up muscle recovery.

So, you see, it is important and necessary that you consume protein and carbs after running. Here are 15 best foods you can consume after a morning run.

15 Best Post-Run Foods

1. Chocolate Milk

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Ingredients
  • 1 cup milk
  • 1 tablespoon cocoa
  • ½ tablespoon chocolate powder
  • 1 tablespoon almond powder
  • ¼ teaspoon cinnamon powder
How To Prepare
  1. Heat the milk in a saucepan.
  2. Add the cocoa powder. Stir and let it dissolve.
  3. Add the chocolate powder and stir well.
  4. Transfer the milk to a glass or cup.
  5. Add the almond and cinnamon powders.
  6. Stir and enjoy!
How Much To Consume

1 cup or 200 mL

2. Fresh Fruit And Low-Fat Yogurt

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Ingredients
  • A few blueberries
  • Raspberries
  • Acai berry
  • ½ cup low-fat yogurt
  • 1 tablespoon honey
How To Prepare
  1. Mix the honey and yogurt.
  2. Toss in the berries and enjoy a yummy post-run meal.
How Much To Consume

½ cup yogurt and a handful of berries.

3. Boiled Eggs, Avocado, And Pomegranate

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Ingredients
  • ½ cup pomegranate
  • ½ avocado
  • 1 egg
  • Salt and pepper
How To Prepare
  1. Boil the egg and halve it.
  2. Scoop out the avocado and slice it.
  3. Add them to the bowl of pomegranate and have your post-run meal.
How Much To Consume

Consume ½-⅔ cup of pomegranate, 1-2 eggs, and half an avocado.

4. Nut Butter And Berries Open Sandwich

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Ingredients
  • 2 slices of wheat bread
  • Berries like blueberries, strawberries, etc.
  • 2 tablespoons of nut butter
How To Prepare
  1. Spread a tablespoon of nut butter on each slice of bread.
  2. Top it with the berries, and your post-run meal is ready!
How Much To Consume

Consume a max of 2 slices of bread, 2 tablespoons of nut butter, and a handful of berries.

5. Leftover Chicken Breast

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Ingredients
  • Leftover chicken breast
  • ½ cup mixed greens
  • 2 tablespoons lime juice
  • Salt to taste
  • ¼ teaspoon pepper
  • ½ teaspoon honey
  • A handful of cilantro
How To Prepare
  1. Heat the chicken breast.
  2. Mix lime juice, honey, salt, and pepper in a bowl.
  3. Drizzle the mixture over the mixed greens and toss them.
  4. Place the chicken breast over the mixed greens.
How Much To Consume

3 oz chicken breast and ½ cup mixed greens

6. Open Tuna Sandwich

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Ingredients
  • 2 tablespoons of canned tuna
  • ½ avocado
  • ¼ onion (chopped)
  • 1 slice of wheat bread
  • 1 tablespoon lime juice
  • Salt to taste
  • ¼ teaspoon pepper
How To Prepare
  1. Mash the avocado.
  2. Add some salt, pepper, and lime juice to it. Mix well.
  3. Spread it on the slice of wheat bread.
  4. Top it with tuna and onion slices.
  5. Your post-run nutrition is ready!
How Much To Consume

2 open tuna sandwiches for lunch

7. Homemade Banana Pancakes

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Ingredients

  • ½ ripe banana
  • 1 egg
  • ½ cup wheat flour
  • 1 teaspoon baking powder
  • ¼ cup milk
  • A pinch of salt
  • 1 tablespoon honey
  • Cooking spray
How To Prepare
  1. Mash the banana with a fork.
  2. Add the egg and milk. Mix well. Makes sure there are no lumps.
  3. Mix the flour, salt, and baking powder in a separate bowl.
  4. Combine the dry and wet ingredients.
  5. Spray a frying pan with the cooking spray and let it heat up.
  6. Add two dollops of the pancake mixture separately on the pan and let them cook until bubbles start appearing on the edges of the pancakes.
  7. Flip the pancakes over and cook for 2 minutes more.
  8. Transfer the pancakes to a plate.
  9. Top them with honey and a few banana slices. Enjoy!
How Much To Consume

2-3 banana pancakes

8. Watermelon Salad

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Ingredients
  • ½ cup watermelon, cubed
  • 8-9 slices of cottage cheese
  • ¼ cup arugula
  • 2 tablespoons lime juice
  • Salt to taste
  • ½ teaspoon pepper
How To Prepare
  1. Boil water in a saucepan and add the cottage cheese cubes. Let it cook for 3-4 minutes.
  2. Scoop out the cottage cheese and let it cool.
  3. Toss the cottage cheese, watermelon, lime juice, salt, pepper, and arugula together in a bowl.
  4.  Your post-run carb and protein-rich food is ready!
How Much To Consume

1 medium bowl

9. Milk And Crushed Almonds

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Ingredients
  • 1 cup milk
  • A few almonds
  • 1 teaspoon honey
How To Prepare
  1. Crush the almonds using a mortar and pestle.
  2. Add the crushed almonds to the cup of milk.
  3. Add honey, stir, and drink up.
How Much To Consume

1 cup or 200 mL

10. Oatmeal

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Ingredients
  • 2 tablespoons instant oats
  • ½ cup milk
  • A few blueberries
  • 1 tablespoon honey
  • A few almonds
How To Prepare
  1. Heat the milk in a saucepan.
  2. Add the oats and cook until they are soft.
  3. Transfer the cooked oats to a bowl.
  4. Top with blueberries, almonds, and honey.
How Much To Consume

½ medium bowl

11. Sprout Salad

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Ingredients
  • ½ cup mung bean sprouts
  • A handful of boiled chickpeas
  • ½ cucumber (chopped)
  • A few baby spinach leaves
  • Juice of half a lime
  • Salt to taste
  • ½ teaspoon cumin powder
  • ¼ teaspoon black pepper
How To Prepare
  1. Toss all the ingredients in a bowl.
  2. Combine well and enjoy a delicious salad.
How Much To Consume

½ – ⅔ cup

12. Leftover Baked Beans With Bacon

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Ingredients
  • Leftover baked beans
  • ¼ onion, chopped
  • A handful of cilantro, chopped
  • 2 strips of bacon, sliced
  • 2 tablespoons olive oil
  • Salt, if required
How To Prepare
  1. Heat the olive oil in a pan.
  2. Toss in the sliced bacon. Cook until it is crispy.
  3. Add the leftover baked beans. Stir and cook for 2 minutes.
  4. Remove from flame.
  5. Add the chopped cilantro and enjoy a protein and carb-rich post-run delicious food.
How Much To Consume

½ – ⅔ cup

13. Broccoli And Mushroom Quinoa

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Ingredients
  • ¼ cup quinoa
  • 5-6 button mushrooms
  • 10 broccoli florets
  • ¼ teaspoon garlic powder
  • ½ onion, chopped
  • 2 tablespoons olive oil
  • Salt to taste
  • ½ teaspoon black pepper
  • A handful of fresh basil leaves
How To Prepare
  1. Boil the quinoa and cook it until it is soft. Use a fork to fluff it.
  2. Heat the oil in a pan.
  3. Blanch the broccoli by boiling a cup of water and adding the broccoli florets to it. Cook for 2 minutes and then scoop the florets out. Place them in a container with ice-cold water.
  4. Add the chopped onion and cook for 2-3 minutes.
  5. Add the garlic powder and mushrooms. Cook for 2 minutes.
  6. Add the blanched broccoli and salt.
  7. Stir and cook for a minute.
  8. Add the cooked quinoa and black pepper. Stir and cook for 30 seconds.
  9. Plate the quinoa and garnish with basil leaves.
How Much To Consume

1 cup of mushroom and vegetable quinoa

14. Sesame, Kiwi, And Kale Smoothie

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Ingredients
  • ½ cup kale, chopped
  • ¼ avocado, cubed
  • 1 kiwi, chopped
  • 1 tablespoon lime juice
  • ½ teaspoon honey
  • 1 teaspoon sesame seeds
How To Prepare
  1. Toss all the ingredients in a blender.
  2. Blitz it and pour into a mason jar.
  3. Enjoy a powerful green smoothie after a run.
How Much To Consume

A glass or 250-350mL of this smoothie

15. Vegan Banana And Turmeric Smoothie

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Ingredients
  • 1 large banana
  • ½ teaspoon turmeric powder
  • 1 cup soy milk
  • ¼ teaspoon fennel seed powder
How To Prepare
  1. Peel the banana, slice it, and toss the slices into a blender.
  2. Add the soy milk, fennel seed powder, and turmeric powder.
  3. Blitz well.
  4. Pour into a tall glass and enjoy!
How Much To Consume

A glass or 250-370mL of the smoothie

 There you have it – 15 best foods you can consume after a run. These are quick and easy to make. You can prepare them at home and re-energize yourself. Try these recipes and say cheers to a healthy and fit body. Take care!

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Charushila is an ISSA Certified Specialist in Fitness Nutrition and a full-time contributor to Diet & Weight Loss at Stylecraze. She believes that food has healing powers and eating good food is the best way to lose weight. A binge eater-turned-fitness enthusiast, Charushila likes to share her knowledge and experience with the world. When she is not working, she loves to cook healthy food, watch movies, travel, workout, and read Bengali literature.