You've finished your run. Heart rate settling, endorphins flowing, legs slightly wobbly. What you eat in the next few hours affects how quickly you recover - and how good (or terrible) you'll feel on your next run.
The science is clear: post-exercise nutrition accelerates recovery. That muscle protein synthesis remains elevated for 24 hours after exercise, and glycogen replenishment is most efficient when you eat within this window. Getting it right means faster recovery and better performance next time.
What Running Takes Out of You
Glycogen Depletion
Your body stores ~2,000 calories of glycogen - enough for 90-120 minutes of running. You deplete 40-50% in the first hour alone. Full restoration takes 24-36 hours with adequate carbohydrate intake.
Muscle Damage
Running causes micro-tears in muscle fibres, especially on longer runs or when you're pushing pace. Protein helps repair these.
Fluid & Electrolyte Loss
Even 2% body weight loss from dehydration impairs performance by ~10%. You need to replace 150% of fluid lost - roughly 600-720ml for every 500ml lost through sweat.
Different Runs, Different Recovery Needs
Easy Run (Under 45 Minutes)
Minimal glycogen depletion, minimal muscle damage. Normal eating resumes - no special recovery meal needed. Just ensure you eat something balanced within a few hours and rehydrate.
Moderate Run (45-75 Minutes)
Some glycogen depletion, mild muscle stress. A balanced meal with carbs and protein within 2 hours is beneficial. Not urgent, but don't skip eating entirely.
Long Run (90+ Minutes)
Significant glycogen depletion, muscle damage, and inflammatory stress. Post-run nutrition becomes genuinely important. Aim to eat within an hour, with good carbs and protein.
Race or Hard Workout
Maximum stress on all systems. Prioritise recovery nutrition - start with fluids and quick carbs immediately, then a proper meal within 2 hours. Your next week of training depends on recovering well.
The Recovery Formula (Evidence-Based)
Clear guidelines for post-exercise recovery:
- Carbohydrates: 1.0-1.2g per kg bodyweight in the hours following exercise for optimal glycogen replenishment. For a 70kg runner, that's 70-84g carbs.
- Protein: 0.25-0.4g per kg bodyweight (approximately 20-40g) to maximally stimulate muscle protein synthesis. Meals should contain 700-3000mg of leucine for optimal MPS.
- Fluids: Replace 150% of fluid lost - approximately 600-720ml for every 500ml of sweat loss.
For most runners, this translates to a normal-sized balanced meal - not a small snack, but not a massive feast either.
Best Post-Run Meals
Chicken & Rice with Vegetables
The classic recovery meal. Complete protein, glycogen-replenishing carbs, and micronutrients from the veg.
Salmon with Sweet Potato
Anti-inflammatory omega-3s from the salmon, easy-digesting carbs from sweet potato. Excellent for long run recovery.
Eggs on Toast with Avocado
Quick to make, satisfying, hits all the recovery needs. 3-4 eggs for adequate protein.
Greek Yoghurt with Granola & Berries
Good option when you're not hungry enough for a full meal. High-protein yoghurt makes it substantial.
Pasta with Lean Mince
Carb-heavy for glycogen replacement after long runs. Turkey or beef mince with tomato sauce.
🥛 The Chocolate Milk Research
Multiple peer-reviewed studies have confirmed chocolate milk as an effective recovery drink. A 2019 systematic review found it performed as well as commercial sports drinks for recovery. The reason? Its approximately 3:1 carb-to-protein ratio closely is ideal for recovery, plus it provides fluid, electrolytes, and the protein contains all essential amino acids. 500ml provides around 15-17g protein and 50g carbs. Not a substitute for a proper meal, but research supports it as an excellent immediate recovery option - especially when solid food isn't appealing.
Timing: Does It Really Matter?
The Research on Recovery Timing
The "30-minute anabolic window" is largely a myth. Muscle protein synthesis remains elevated for 24 hours post-exercise - not just 30 minutes. A landmark study found participants consuming protein 1 hour vs 3 hours post-exercise both showed ~400% elevated MPS, with no significant difference between groups.
When timing matters: If you're running again within 24 hours, eating soon after your first run helps maximise glycogen replenishment. Glycogen synthesis is most rapid in the first 2 hours.
When it doesn't: If you're not running again for 24+ hours, eating a good meal within a few hours is perfectly adequate. Total daily nutrition matters more than precise timing.
Rehydration
For most runs, water is sufficient. Drink plenty over the next few hours to rehydrate properly.
For runs over 90 minutes or in hot conditions, consider adding electrolytes. You've lost sodium through sweat, and water alone won't replace it. Options:
- Electrolyte tablets or powder added to water
- Sports drink (though often unnecessary sugar for most)
- Salty food with your recovery meal
Evidence-Based Recovery Summary
- Protein: Aim for 0.25-0.4g/kg per meal (20-40g) to maximise muscle protein synthesis
- Carbs: 1.0-1.2g/kg in the hours post-exercise for glycogen replenishment
- Timing: MPS elevated for 24 hours - total daily intake matters more than exact timing
- Hydration: Replace 150% of fluid lost; 2% dehydration impairs performance by ~10%
- Easy runs: Normal eating, just stay hydrated
- Long runs: Prioritise carbs and protein; glycogen takes 24-36h to fully restore
For pre-run fuelling tips, see our guide on what to eat before running.
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