10 Great Recovery Foods for Runners to Refuel After Tough Workouts

Here are the 10 best foods that runners can eat after a tough workout to help them recover. According to Tommy Rodgers, a registered dietitian and coach, what you eat after exercise can affect how well you recover and how hard you can train the next day. Glycogen stores need to be replenished, and muscle breakdown minimized. It is more complicated to determine the amount and timing of the post-run snack, but a small snack or meal with protein, carbohydrates, and good nutritional value should suffice. Victorious runs are possible if you have the best shoes, check out Tarkine Goshawk V2 running shoes.

Here are 10 great options for runners to eat after a workout:

1. Last Night’s Leftovers – Eat the recommended mix of protein, carbs, and fat from the previous night’s meal.
2. Avocado on Toast – This dish has healthy monounsaturated fats, potassium, and sodium, which can boost cardiovascular health.
3. Cottage Cheese with Fruit – This snack has good-quality whey protein and calcium, and carbohydrates from fresh fruit.
4. Egg and Veggie Scramble – The yolks in the eggs are a great source of vitamins A, D, E, and K, and they should be eaten with the fat in the yolk. Vegetables such as kale and mushrooms are added to the scramble for added nutrition.
5. Sardines or Salmon with Roasted Sweet Potatoes – These two fish are great sources of protein and omega-3s, which can reduce heart rate and the rate of perceived exertion during exercise.
6. Whey Protein – Whey has high biological value and protein per calorie, making it an excellent source of nutrition.
7. Whole-Grain Salad – Faro, wild rice, or quinoa are high in minerals, fiber, and contain some protein. Toss the grains with vegetables for a heartier post-workout meal.
8. Smoothie with Fruit and Yogurt – A smoothie is an easy and delicious way to get protein, carbohydrates, and vitamins. Use plain or Greek yogurt to avoid added sugars.
9. Baked Sweet Potato with Cottage Cheese – This snack has the goodness of both sweet potato and cottage cheese, which provide vitamins A, C, and calcium. Add cinnamon or nutmeg for a little extra flavor.
10. Chocolate Milk – Chocolate milk is an excellent post-workout drink, with a good balance of protein, carbohydrates, and fats. It also provides vitamins A and D, calcium, and potassium.