Post Run Nutrition

Written By Alyson Comeau

Author: Kyra Arsenault

Hi everyone! Welcome back, and thank you for coming back! Especially during this busy and stressful time of year.

Sometimes, when we're so busy bouncing from activity to activity, we neglect the most important ways to take care of ourselves… and I don't just mean going to the spa and watching Hallmark movies (although those are also high up on the list). 

It can be so easy to engage in joyful movement and then rush right to work/school/any other activities we have without properly refueling ourselves. 

However, in order to recover sufficiently, to have a strong day physically and mentally, and to have an optimal next session of movement whenever that may be, we've got to make sure we properly refuel our bodies.

So today, let's talk about post-run nutrition. 

The most promising rule of thumb is to refuel within 30 minutes of having engaged in any form of joyful movement. The best snack for recovery will have a combination of protein and carbohydrates to help with muscle recovery, and to replace glycogen (energy) stores. 

It's a simple feat, but it's also really easy to jump right in the shower, get dressed, drive to work in the morning, and suddenly realize an hour has gone by and the window of optimal recovery has closed! Noo! Not the window of optimal recovery!

If the time has passed, it's always still important to refuel when you can- and cut yourself some slack, because time flies by and it happens to everyone. The next right thing to do is always to eat when you have the opportunity.

For optimal results- here are some tips on how to fuel within that 30 minute sweet spot: 

  • If your activity is not at home, pack an easy snack, and eat it right when you finish your session- before you start driving to your next destination.

  • If your activity is at home - put a snack on your kitchen table so that you can grab it right when you're done. 

  • Eat BEFORE you shower and get dressed.

  • Keep it simple - it doesn't have to be fancy!

Strong post-movement snacks:

  • Chocolate Milk

  • Cliff Bar

  • Yogurt and granola 

  • Banana and peanut butter

  • Pretzels and string cheese

  • Bagel and cream cheese

  • Oatmeal

There are so many easy to prepare, grab and go post-run snacks with carbs and protein. Chocolate milk has the exact carb:protein ratio our bodies LOVE for recovery, along with hydration and electrolytes… it makes for a very easy post-movement snack.

It's not always easy to eat right after moving, but it's all part of trusting the process, and trusting your body to do its job with the nutrients it needs to recover. Your body will thank you! 

If you are someone who likes to prepare snacks the night before, here is a recipe for one of my favorite energy bites that I like to pack when I need something to take with me for after a run:

  • 2 mashed bananas

  • 2 cups of quick oats

  • 4 tbsps honey

  • ¼ cup chocolate chips (or however many you want)

  • 1 cup peanut butter

I roll these into balls, refrigerate them for a few hours and have them almost every day! 

And even if you don't engage in joyful movement that day, go ahead and have it in front of a Hallmark movie at the spa :)

Alyson Comeau
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Long Run Nutrition