Top 10 Best Post-Run Snacks for Endurance Athletes

Are you looking for the best post-run snacks as an endurance athlete? Whether you’re new to long runs or a seasoned athlete, prioritizing your post-run nutrition is essential for performance and recovery.

Your post-run snack will look different than your pre-run snack as you’ll want to focus on a balance of protein, carbs, and fats.

Keep reading to learn a sports dietitian’s favorite post-run snack ideas!

Why is Post-Run Nutrition Important?

Many athletes take their pre-run nutrition seriously but then neglect their post-run. While your pre-run fuel is important, your recovery fuel is equally as essential for your success and longevity as an endurance athlete.

When you go for a run, especially a long run, your body uses up your energy stores an

Benefits of post-run nutrition include:

• Faster recovery period
• Repair damaged muscle tissue
• Replenish energy stores
• Better performance at your next run
• Reduce inflammation
• Less chance of sore muscles and cramps

Don’t make the mistake of neglecting your post-run fuel. Even if you can’t get to a full meal right away, there are the best post-run snacks that you can eat to start the recovery process.

What nutrition recommendations should you follow after a race? Learn our tips and tricks for how to refuel post-race here.

What Should You Eat After a Run?

After a run, your body needs carbs to replenish its glycogen stores that were just diminished. You ideally want to eat carbs as soon as possible post-workout because even delaying carb intake two hours can hinder your replenishment process.

Another essential nutrient post-run is protein. Eating protein stimulates protein synthesis and stops protein breakdown, which in turn helps with muscle recovery and reconditioning.

A 2:1 or 3:1 carbs to protein ratio should be sufficient, but if you’re training harder or refueling post-race, then consider a 4:1 ratio.

You should also ensure you’re getting in your fluids and necessary electrolytes to avoid dehydration and related consequences. Pay particular attention to sodium, especially if you’re running on a hot or humid day.

So, to recap, your post-run nutrition should prioritize carbs and protein, as well as keeping in mind proper hydration.

Top 10 Best Post-Run Snacks

Your meals don’t have to be complex! You can generally use whatever you have on hand; even leftovers from the previous day’s dinner are a great option.

Use this list below for some best post-run snacks that you can try after your next race or run.

Protein shake + fruit

If you aren’t feeling super hungry post-run, getting in some liquid nutrition with a protein shake or smoothie can be really helpful. Remember that it doesn’t need to be fancy! Add a piece of fruit on the side for a carb source.

My favorite protein powder is Thorne Health’s whey protein. Use this link for 15% off your order! They have plant-based protein options as well.

Cereal with milk or protein shake

Cereal and milk is a classic post-workout snack. Swap regular milk for a CorePower or Fairlife pre-made protein shake for a boost of protein along with your carbs from the cereal. This is also an easy snack to travel with.

Protein energy balls

If you have some time to prep in advance, make a batch of my favorite homemade protein energy balls. They’re not only delicious but give you a nice balance of nutrients to recover post-run. Meal prep these at the beginning of the week and share them with your family who will also love them!

Tofu sandwich

A crispy tofu sandwich is a great post-run snack and is vegetarian-friendly for any plant-based runners out there. We have a complete crispy tofu recipe you can follow if you’re new to cooking tofu or need a recipe to follow.

Cottage cheese + canned peaches

Cottage cheese has gotten all the hype on social media and for a good reason: it’s high in protein as well as other beneficial nutrients for athletes like calcium. Pair it with canned peaches or other fruit for a quick and easy post-workout meal.

Eggs + toast

If you’re going out for an early morning run, you can whip up some eggs and toast after for a balanced post-run breakfast. Use whole-grain or whole-wheat bread for an extra boost of fiber.

Greek yogurt parfait

Greek yogurt parfaits are simple to put together and provide tons of great nutrients. Use non-fat or 2% Greek yogurt and top it with granola, fruit, and honey (if desired).

Bonus points for the beneficial probiotics in Greek yogurt to support your gut health!

Granola bar + protein shake

Another travel-friendly option is a granola bar with a protein shake.

Turkey + cheese sandwich

You can’t go wrong with a sandwich post-run! Turkey and cheese sandwiches are a staple. You can even prep one in advance and leave it in your fridge for when you’re finished with your run.

Protein oatmeal + cinnamon apples

Protein oatmeal, also known as “proats”, is a great post-run snack. Mix a protein powder into your hot oatmeal until it dissolves. Top with cinnamon and sliced apples.

Best Post-Run Snacks: The Takeaway

Remember that your post-run meal doesn’t need to be complicated or fancy. Keep it simple and use what you have on hand. The key is that you’re getting in some sort of fuel to help your body maximize recovery and perform better at your next session.

Are you looking for more details strategies on how to dial in your nutrition? Check out my athlete fueling guides!

These downloadable guides break down the basics of pre-, intra-, and post-workout nutrition. I recommend getting the bundle of all 3 for a discounted rate. Grab your copies here!

ps A downloadable guide would make a great Christmas gift for the athletes in your life.