Recovery after running: what to eat and drink
Recovering well after a run means refilling glycogen, supplying protein for muscle repair and rehydrating. The size of the effort and how soon your next session is set the urgency: after an easy jog, your daily diet is enough; after a hard session or before a quick turnaround, a targeted intake within the hour makes the difference. Here's how to dose it.
What to eat and drink right after
Within the hour, aim for a combination of carbs and protein: carbs refill glycogen, protein supports muscle repair. A common benchmark after a demanding session: a carb source plus around 20 to 30 g of protein. Rehydrate with water and a little sodium to replace what you lost sweating. A full meal in the following 2 to 3 hours completes recovery.
Tuning it to your next session
The recovery window matters most when the next session is close: under 24 hours, or two workouts in the same day. In that case, reloading fast is the priority. If your next run is two or three days away, your total intake across the day matters more than precise timing — no need to rush.
Practical checklist
- Carbs + ~20-30 g protein within the hour after a hard session
- Rehydration with water + a little sodium
- Full meal in the following 2-3 h
- Tight timing mainly if next session < 24 h
- Total daily intake takes priority if recovery is long
Common mistakes
- Skipping all intake after a big session, thinking you'll 'burn' more
- Taking only carbs, no protein, after a hard effort
- Forgetting to rehydrate and replace lost sodium
- Rushing a shake when the next session is 3 days away
- Relying only on supplements instead of real meals
FAQ
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