You've crossed the finish line, maybe grabbed a PB, definitely earned that post-race glow. Now what? A 5K doesn't devastate your body like a marathon, but sensible post-race eating helps you recover well.
The Good News (The Science)
A 5K depletes only 20-30% of muscle glycogen - your body restores this naturally within hours from normal eating. The "30-minute anabolic window" is overstated - muscle protein synthesis stays elevated for 24 hours post-exercise. For a 20-35 minute effort, there's no urgent refuelling protocol - eat normally and you'll recover fine.
Immediately After
Your first priority is rehydration. You've sweated, your mouth is probably dry, and water tastes amazing right now. Drink up.
If there's post-race food available (many events have bananas, oranges, biscuits), have something if you're hungry. It's not essential, but it's pleasant and sociable.
parkrun Café Culture
Many parkruns end at a café. Coffee and a bacon sandwich is practically tradition. And honestly? That's fine. You've earned it. A 5K burns roughly 300-400 calories, and if breakfast out motivates you to keep running every Saturday, that's a net win.
Within a Couple of Hours
Eat a balanced meal when you're ready. No rush, no special requirements - just normal food:
Full Breakfast
Eggs, toast, beans, maybe some bacon. Protein, carbs, satisfaction.
Brunch Special
Pancakes with fruit, or avocado toast with eggs. You've earned a treat.
If You Raced Later
Whatever you'd normally have for lunch - sandwich, soup, leftovers.
What Your Body Actually Needs
After a 5K:
- Fluids: Most important. Drink water (or tea, coffee, whatever) until you've rehydrated
- Some protein: Helps muscle recovery, but nothing excessive - 20g is plenty
- Carbohydrates: Replenish glycogen, though a 5K doesn't deplete you dramatically
- Whatever sounds good: Your body often knows what it needs
If You're Training Seriously
Running a 5K as part of a training programme? A few extra considerations:
- If you're running again tomorrow, prioritise carbs to replenish glycogen faster
- Include protein in your next meal (20-30g) to support muscle adaptation
- Don't use the 5K as an excuse to massively overeat - the calorie burn is modest
If You're Running for Fitness/Fun
Keep it simple. The 5K is done, you feel good, eat something reasonably balanced when you're hungry. Don't overthink it.
The fact you're running 5Ks at all puts you ahead of most people in terms of health. An imperfect post-run meal won't undo that benefit.
Evidence-Based Summary
After a 5K: rehydrate (you've lost 300-600ml of fluid), eat a normal balanced meal with some protein (Aim for 0.25-0.4g/kg or ~20g for most people). A 5K burns roughly 300-400 calories and depletes minimal glycogen - no aggressive recovery needed. Save the serious nutrition planning for longer distances.
Training for longer races? See our guides on after a 10K or after a half marathon.
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