What to eat after a run

• Within an hour or two of finishing, especially after a run over an hour.
• Roughly a fist of carbohydrate and a palm of protein makes a good plate.
• Drink until you are no longer thirsty, and your urine is pale.
• If you are not hungry right after, a glass of milk or a smoothie is easier.

If you want numbers, the joint sports nutrition position paper suggests about 0.25 to 0.3 grams of high-quality protein per kilogram of body weight soon after exercise. For a 150-pound (68 kg) runner that is about 17 to 20 grams, the amount in a large glass of milk with a cup of Greek yogurt, or a chicken sandwich. The International Society of Sports Nutrition gives a similar range of 20 to 40 grams per serving.

Protein gets the attention, but carbohydrate does most of the refilling. Your muscles store carbohydrate as glycogen, and a long run uses a lot of it. If you run again within eight hours, the position paper suggests about 1 to 1.2 grams of carbohydrate per kilogram per hour for the first four hours. That is a lot of food, and few recreational runners need it.

For most people a normal meal does the job. A plate of rice, chicken and vegetables, a glass of milk, and fruit for dessert covers carbs, protein and fluid in one sitting. Save the precise numbers for days with two sessions, or long runs on back-to-back days.

If you want to be exact, weigh yourself before and after a long run. The position paper suggests drinking about 1.25 to 1.5 liters for every kilogram you lost, which is roughly 19 to 23 ounces for every pound. You keep losing some fluid after you stop, which is why it is more than you lost. Salty food, like soup, pretzels or a sandwich, helps you hold on to the water. Most days, drinking to thirst is enough.

• Skipping food after a long run because you are not hungry. Try a drink instead, like milk or a smoothie.
• Treating every run as a reason for a large treat. After a 30-minute run, a normal meal is plenty.
• Protein shake only, no carbs. Add a banana, bread or rice.
• Coffee as your only drink after a hot run. Have water too.
• Waiting until dinner after a long morning run. Eat something within an hour or two.

Multi-day challenges like ODIN, which asks for 6.2 miles (10 km) within 10 days, are easier when you refuel well between days. Eat a real meal after each run and sleep well. If your legs feel heavy for days, you may simply be eating too little. See what to eat when running every day, and for stiffness, stretches after running.

None of these needs special products. A normal meal timed well does more than a shake drunk at the wrong time.

Hard or hot runs can kill your appetite for an hour or more. Liquids are easier then. Try one of these, and eat a proper meal when hunger comes back.

• A glass of chocolate milk or plain milk.
• A smoothie with milk or yogurt, a banana and frozen berries.
• A cup of soup with crackers, which also adds salt.
• A drinkable yogurt or a carton of soy milk.

A beer after a race is a tradition, but the joint position paper discourages heavy drinking during recovery because alcohol makes you lose more fluid. If you have a drink, eat a proper meal and drink water first.

Another easy habit is to plan the meal after your run before you leave. Put rice in the cooker or leave yogurt and fruit at the front of the fridge. When food is ready, you are less likely to skip it or grab something random.

A 20-minute walk or an easy two-mile run uses little fuel. You do not need a recovery snack. Drink some water and eat your next meal as you planned. The habit of a treat after every session is often what stalls weight loss for new runners. Save recovery snacks for runs over an hour, hard sessions, or days with two workouts.

• How long does recovery take? Most people feel normal within a day after an easy run. A long or hard run can leave your legs tired for two or three days. Good food and sleep help.
• Is chocolate milk really a good recovery drink? It has carbohydrate, protein, fluid and some sodium, so it is a convenient choice. Plain milk and a banana work too.
• Do I need a protein powder? No. Food covers it for most people. A powder is optional.
• Is there a 30-minute window? The rush matters most when you run again the same day. Otherwise, eating within an hour or two is fine.
• Should I eat if I run before bed? A light snack, like yogurt or a glass of milk, is enough.

See also protein for runners. This is general information for healthy adults. If you have diabetes, heart or kidney disease, are pregnant, or follow a diet set by a doctor, ask your doctor or a registered dietitian first.

• Nutrition and Athletic Performance, joint position of Dietitians of Canada, the Academy of Nutrition and Dietetics and the American College of Sports Medicine (2016): protein and carbohydrate after exercise, fast refueling between sessions, fluid after exercise.
• International Society of Sports Nutrition position stand: protein and exercise (2017): protein per serving.