Quick Post Run Snacks to Keep Runger Away

Quick Post Run Snacks to Keep Runger Away

Refueling is one of the simplest and most enjoyable steps to recovering after a run. All you have to do is eat, right? But for most runners squeezing in their workouts on a busy schedule, there’s not always time to sit down and enjoy a freshly cooked meal after a run. Eating within 60 minutes of completing a run is essential for replenishing your glycogen (stored carbohydrates) and helping your muscles recover for the next hard effort. Having some quick post run snacks available to snack on will help you recover well from your workout without missing a beat in your busy day. 

The ideal post run snack contains both carbohydrates and protein, which will aid in glycogen resynthesis and muscle repair. You can also add a bit of fat for flavor and satiety. Ideally, you want to choose from natural, whole foods to receive necessary vitamins and minerals as well, such as potassium, magnesium, calcium, and sodium. Ready-to-mix powdered smoothies or protein bars may be easily available, but you will get the most bang for your caloric buck with whole foods – not to mention how much more satisfying a yogurt bowl with fruit and granola is compared to a watery protein shake. 

Quick Post Run Snacks to Keep Runger Away

Homemade Granola Bars

A granola bar is a quick, portable snack that doesn’t require any chopping, reheating, or other preparation. However, store-bought granola bars can be packed with loads of sugar. By making your granola bars at home, you can control the ingredients and sugar content. My favorite recipe are these no bake molasses and pumpkin seed granola bars, which require just a few minutes to make a large batch. I’ve made them with honey instead of molasses before as well and they always turn out delicious. 

Quick Post Run Snacks to Keep Runger Away

 

Apple or Banana with Peanut Butter

Fruit with peanut butter is the ultimate portable carbs and protein combination. An apple will provide you with satisfying fiber, while a banana offers potassium, which you may have lost in your sweat during the run.  You can also get creative with the type of nut or seed butter you use, such as this Honey Cinnamon Sunflower Seed Butter

Quick Post Run Snacks to Keep Runger Away

Whole Grain Muffins

Especially if you have a bit of a sweet tooth, a whole grain muffin is a sweet treat that provides the carbohydrates you need after a run. Bakery style muffins, while delicious, are low in nutrients and high in calories and sugar. Making your own muffins at home and using whole wheat flour, maple syrup or honey, and fruit will improve the quality of this treat. Try these sprouted grain muffins, one bowl whole wheat pumpkin bread, or coconut banana chocolate chip muffins

 

You can cook up a batch of muffins at the start of the week for a grab-and-go snack. Since muffins only stay good for a few days, freeze half the batch so you aren’t eating soggy snacks later in the week. 

Quick Post Run Snacks to Keep Runger Away

Hummus with Pita and Veggies

For runners who prefer a savory snack, hummus served with a whole wheat pita (or slice of whole wheat bread) and carrots, bell peppers, and other vegetables provides plenty of nutrition and satisfaction. Hummus provides a plant-based protein and healthy fat, while the pita provides carbohydrates and the vegetables boost the nutrition. You don’t have to stick to plain hummus either – you can try this red lentil hummus or the Don’t Get Beet Hummus from Run Fast, Eat Slow. 

Quick Post Run Snacks

Yogurt Bowls

Yogurt is a fantastic snack for runners because it provides carbohydrates, healthy fats, protein, calcium, and probiotics. In particular, runners need calcium for healthy bones and probiotics for a healthy gut. You can top your yogurt bowl with fresh fruit and/or granola (this recipe for healthy granola is my favorite) for extra carbs and nutrients. 

Quick Post Run Snacks to Keep Runger Away

What’s your favorite snack to grab after a workout?
Do you pick sweet or savory for a snack?

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6 Responses

  1. I like making my own granola bars and muffins to have on hand for a post-run snack. They are perfect for grabbing right when I walk in from my run and to hold me over until I have the energy to cook a real meal.

  2. I’m having to put a moratorium on baked goods in my house because I eat them ALL> They are all perfect for post run… but the problem is that there are none left, because they were eaten all the other times.

  3. These are all such great ideas! I never want a huge meal after a run but these snacks sound perfect. I love making a fresh smoothie with vegan protein powder for those days when I can’t eat anything!

  4. I definitely pick savory because I need salt after I run! I’m a super salty sweater. I also love chocolate milk too, though.

  5. I get so confused about post run refueling. Seeing as I usually eat pretty well before I go eat: a piece of toast with peanut butter and honey topped with a banana; is it completely NECESSARY for someone like myself to refuel as you have mentioned above?

    Thanks for your time! 🙂

    1. Hi Lauren, thanks for commenting! The answer depends on several factors, including your goals (general exercise vs. performance) and how long you are running for. If it’s a short 3 mile run, you probably don’t need both a snack before and immediately after the run.
      However, if you are running for longer than just 3-4 miles and training for a race, eating something after a run will help you recover from the workout and avoid hitting the wall in upcoming workouts or your race. In the 30-60 minutes after a run, your body is primed to absorb calories, carbohydrates, and protein and use them to restock the muscle’s glycogen stores (stored carbohydrates, which are used on runs for energy) and to repair damaged muscle tissue (the role of protein). Especially if you did a hard speed workout or a run of an hour or longer, eating a bit afterwards will help you recover better and reap the full benefits of the workout. I hope this helped! 🙂

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