Easy post-run meals to support recovery

Recovering well after a run is just as important as the training itself, says TCS Sydney Marathon Head Coach Georgia Weir. 

From protein to hydration, TCS Sydney Marathon Head Coach Georgia Weir shares simple post-run nutrition tips to help runners recover faster.

One of the biggest mistakes I see runners make is finishing a hard session or long run without properly refuelling afterwards. Post-workout nutrition matters because it helps your body recover, absorb the training, and get ready to go again.

What to eat and drink after a run

 A good rule is to try to eat within 30 to 60 minutes after training. This is when your body is best able to replenish energy stores and support muscle recovery. The main focus after a run should be getting a combination of the following nutrients:

• Carbohydrates to help replace energy stores

• Protein to support muscle repair

• Fluids, as good hydration is critical, especially after longer runs or in warmer conditions.

Simple post-run meal ideas

After a session, you don’t want to be spending a lot of time preparing food, you just need a relatively simple meal you can pull together at home or on the go. Try one of these:

• Eggs on toast with a piece of fruit

• Yoghurt, granola and berries

• Chicken wrap or rice bowl

• Protein smoothie with banana and oats

Vegan and vegetarian post-run meal ideas

Post-run meals don’t have to contain animal protein. Here are a few simple plant-based recovery meal ideas:

• Tofu rice bowl with vegetables

• Plant-based protein smoothie with soy or oat milk

• Peanut butter or nut butter on toast

• Lentil pasta or lentil-based meals

Good recovery nutrition doesn’t need to be complicated or expensive. Consistency is what matters, and it can make a huge difference to how you feel throughout a marathon training block.

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