Nutrition
Post-Run Recovery Meal
A post-run recovery meal refills glycogen and supports muscle repair with carbs and protein after hard or long runs. Prioritize it when training again within twenty-four hours.
A post-run recovery meal combines carbohydrates and protein after hard or long sessions to refill glycogen and repair muscle—timing matters more when another workout looms soon. Twenty to forty grams of protein plus quality carbs is a practical target for many adults.
Whole-food meals beat shakes when appetite is normal.
Common questions
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What should a post-run meal include?
Aim for carbs to refill glycogen plus twenty to forty grams of protein within a few hours—sooner if you trained fasted or have another session tomorrow. Whole foods work as well as shakes when appetite allows.
Related terms
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