Post Run Refueling?

Phew! That was a swell run...and now I'm hungry. But, now the clock is ticking to get the right nutrition in your belly to help you recover stronger for another run tomorrow.



Our body breaks down carbohydrates from the foods we eat and converts them into a particular sugar called glucose. This sugar is a main source of fuel for our cells. When the body doesn't need to use the glucose for energy, it stores it in the liver and muscles. This stored form of glucose is made up of many connected glucose molecules called glycogen. When you exercise the body reaches for these glycogen stores first.

 When you finish exercising your body switches from the desire to use glycogen to the desire to replenish it. When your reserve is depleted your body will start to pull energy and nutrients from other places in your body. So, it's important to refuel your body properly and in a timely manner in order to have energy to recover from your exercise and move on with your day to a better tomorrow.

The best runners in the world, like Kara Goucher and her coach Alberto Salazar,  know the benefits of prompt and proper refueling, especially after sustained exercise of 45min or more. You can read Kara's experience and more from dieticians and athletes in this Running Times article Post-Run Recovery. Protein repairs exercise-induced muscle damage, reduces the response from the stress hormone cortisol and even helps speed glycogen replacement when you take in new carbohydrates. There's even a handy ratio formula. Post run you should consume 10 to 20grams of protein and 30 to 80 grams of carbohydrate. Or if you wanna be more specific, use the formula below.

USING THE 4:1 RATIO:

WEIGHT        DIVIDED BY 2 = CARBS        DIVIDED BY 4 = PROTEIN
125 pounds        63 grams carbohydrates        15 grams protein
170 pounds        85 grams carbohydrates        21 grams protein

There is a magic window of time approximately 30minutes after your run. If you just eat something, that's certainly better than eating nothing but, dieticians do caution that eating foods with too much fat in them immediately post run will slow down your metabolism and absorption of the carbs and protein essential to rebuild your body. This RunnersConnect article explains that their may be two stages of opportunity for refueling. The pre 30min window where you want your snack with proper carb:protein ratios. And then, within 3hours you should have a well rounded meal with some good fats, while your metabolism is still raised and ready to absorb good stuff.

Your tummy may not be ready to handle solid food yet, just 30min after you've finished exercising. So, that's why I opt for a smoothie. I have been skeptical in the past about adding protein powders because they're associated with muscly meat head gym rats. But even with all their extremeness their muscly protein theory is based on good principle. Just not in such protein heavy ratios. Prevention Magazine has a very helpful article outlining the different and best kinds of protein powder HERE.

I add and subtract ingredients to my post run smoothie depending on what we have available at home. This recipe will double up on some of the necessities but it's all about the nutrients and ratios right? Warning: I use a weight scale to measure oz. This recipe makes two smallish servings or one really large one.

4oz almond milk
4oz purple berry juice (cherry, cranberry or pomegranate)
1 large spoonful plain Greek yogurt
1 spoonful almond or peanut butter
pinch of spinach or other leafy green
1 frozen banana
4oz frozen blueberries
1/2scoop of chocolate whey protein powder

For some other, more solid food refueling recommendations, watch this RunDisney video.


For another awesome and more in depth article on refueling your bodies nutritional needs after exercise, see this Running Times article: Fueling Facts.