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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics


Best Post-Run Foods

Welcome, runners! Your post-run nutrition plays a crucial role in optimizing recovery and performance. In this quick guide, we'll explore the top foods that can supercharge your recovery after a satisfying run. 


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Chocolate milk combines protein and carbs for optimal recovery. It replenishes glycogen stores and aids muscle repair. 

1. Chocolate Milk    

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Greek yogurt is rich in protein, aiding muscle recovery. Add fruits or honey for a tasty, nutrient-dense snack. 

2. Greek Yogurt 

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Bananas provide fast-digesting carbs and potassium, combating muscle cramps and replenishing electrolytes. 

3. Bananas 

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Quinoa offers complex carbs, fiber, and protein, promoting sustained energy levels post-run. 

4. Quinoa 

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Salmon is a fantastic source of omega-3 fatty acids, reducing inflammation and supporting joint health. 

5. Salmon 

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Watermelon is hydrating and contains antioxidants, aiding recovery. Perfect for rehydrating post a sweaty run.  

6.  Watermelon 

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Sweet potatoes deliver a nutrient-packed carb source, aiding glycogen replenishment and muscle recovery. 

7.  Sweet Potatoes 

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Nut butter, like almond or peanut butter, provides healthy fats, aiding in satiety and overall recovery. 

8. Nut Butter 

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Cherry juice helps reduce muscle soreness due to its anti-inflammatory properties. A tasty recovery drink! 

9. Cherry Juice 

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A whey protein or plant protein shake delivers amino acids for faster recovery. You may combine it with fruits or sweet potatoes for a perfect carb+protein combo. 

10. Protein Shake 

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Smart post-run nutrition is key for recovery. Mix and match these foods for a well-rounded approach. Remember, refueling right ensures you're ready for your next run! 


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