Post-Run Snacks to help you recover after your next run

Picking nutrient dense post-run snacks can be a challenge, especially if you’re pressed for time. Replenishing your body after a run or workout is key to staying healthy and avoiding injury and burnout. So I’ve put together seven post-run snacks I love.

Ideally you should eat these post-run snacks within 30 minutes of finishing your run or workout. Since I’m an early morning runner my run often backs up to a meal. Which means I’ve got a chance to really replenish my body. Of you run falls between meal times, you still need to refuel afterwards with a snack and then have a meal at the next meal time.

Check out these snack suggestions:

Post-Run Snacks: If you don’t have a lot of time…

Almonds+greek yogurt+blueberries

The combination of protein, fat and carbohydrate in this snack is a great go-to. Not to mention the micronutrients found in almonds, like leucine, probiotics found in the yogurt and antioxidants found in blueberries.

Frozen cherries+almond milk blend+scoop protein powder

This quick and easy smoothie has you covered when it comes to protein and carbohydrate, and packs some good micronutrients too.

Relay and Rally Cookies

I love making these cookies on Sunday and snacking on them post run throughout the week. You can make them with dark cocoa nibs, dark chocolate or swap out for chopped dates or raisins depending on what you feel like. You can find the recipe HERE.

Post-Run Snacks: If you have time…

Multi-grain bread + cottage cheese + blueberries + walnuts

This is a yummy toast that’s quick to assemble. You can easily swap out the multi-grain bread for sourdough bread (a great gut-health food). Choose plain, whole fat cottage cheese for protein and added fat for satiety.

Oatmeal+flax+chia seeds+chopped dates

I love adding chopped dates to oatmeal for the added fiber and nutrients. They are packed with iron, calcium and magnesium. Pile those on your steel-cut oats along with a spoonful of flax and chia seeds.

Check out these 7 post-run snack ideas from @runfargirl #nutrition #runners

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Post-Run Meal: If your run backs up to a meal-time..

Cooked eggs+sauteed garlic, spinach and onions+baked potato

Sautee onions, garlic and then wilt spinach on top (spinach is a nitric oxide rich food). Set aside and cook two eggs with the yolk as you prefer, add in some leftover baked or roasted potatoes. Did you know that cooking, cooling and then reheating potatoes raises the resistant starch? Resistant starch is beneficial for gut health and acts as a prebiotic. So be sure to save some of those leftover potatoes from the night before.

Quinoa Summer Skillet

This skillet is so yummy and is a great food to prep on Sunday to eat for the week. But it’s so good it might not make it that long. Check out the recipe HERE.

What are your favorite go-to post-run snacks?

-Sarah

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