You go, girl! You just finished a run and now you’re in that post-5k glow… but in a few minutes, you’re going to be wicked hungry, so it’s time to think about what to eat after running. You’ll want about 1 gram of protein for every 3 grams of carbs, but how does that compute to an actual post-run snack? Here are some suggestions of things to eat after a run… so grab a bottle of water, bask in your after-glow for another minute, and get ready to refuel!
1. Clif Bar
There’s a reason so many marathons and 5k runs have Clif bars or other protein bars available at the end of a race: they’re a handy, convenient post-run snack. They’re designed to eat on the go, so you can just grab one, with its protein-packed goodness, and go on your way…
2. Peanut Butter Bagel
Carbs and protein? Yes please! To get the most bang for your post-run snack, enjoy a whole-grain bagel, toasted or plain, smeared with all-natural (no sugar added) peanut butter. It’s sure to get you re-fueled and re-energized… and it’s quick and easy! This is exactly what to eat after running a quick 5k or even after your morning mile!
3. Berry Smoothie (with Greek Yoghurt)
The natural sugars and antioxidants in fresh berries will perk you up, and the protein in Greek yoghurt will help you build and keep lean muscle. Really, a berry smoothie with Greek yoghurt is the perfect thing to eat… err… drink… after running!
Running, even just a quarter-mile, will give me side cramps unless I have a banana first. But there’s no reason small bananas can’t be the perfect things to eat after a run, too! They’re loaded with potassium to help prevent cramps and they’re portable and convenient to pack for race day.
5. Oatmeal with Fruit
What runner wouldn’t like to fill up with a little fiber? Oatmeal is an ideal post-run snack, especially if it’s prepared with fresh or no sugar-added fruit, like berries or raisins. Add a little low-fat or skim milk for extra nutrients to fuel up after a run.
6. Carrots and Hummus
So far, this all sounds like breakfast food, doesn’t it? Here’s what to eat after running in the afternoon: carrots and hummus! The hummus provides long-burning energy to keep you motivated to finish the rest of the day, and the carrots have a huge helping of healthy antioxidants.
7. Don’t Forget to Rehydrate, Too!
Whether you’ve just finished a quick mile or endured a full-on marathon, you’ll need to rehydrate. My favorite rehydration drink is chocolate milk, but you can also try Gatorade, beer, or humble but incredibly effective water.
With so many marvelous ideas of what to eat after a run, there’s no reason to crash and burn! Which of these post-run snacks do you like best? Or is there something else you nom after a race? Please share!