What to eat after a run: the three basics
When to eat after a run
After an easy run of up to an hour, there's no rush. Your next normal meal is fine. The BHF says moderate exercise three or four times a week doesn't call for sports nutrition or any special foods.
Timing matters more after a long run, or if you ran without eating. The BHF recommends a recovery meal or snack within an hour of finishing a long session, and a balanced meal within an hour if you hadn't eaten for a few hours beforehand. The BDA adds that quick refuelling matters most if you're training again soon.
For athletes with less than 8 hours between two hard sessions, the 2016 ACSM, Academy of Nutrition and Dietetics and Dietitians of Canada position stand suggests 1.0 to 1.2 g of carbohydrate per kg of body weight per hour for the first 4 hours. Most recreational runners don't need to count like that.
Post-run meal and snack ideas
Johns Hopkins Medicine suggests a snack or light meal of carbs and protein within the first hour, such as:
- Egg on toast
- A sandwich with meat
- Pasta with meat or a plant-based protein
- A veggie burger in a bun
- A smoothie or protein shake
And here's what about 20 g of protein looks like, from the British Dietetic Association:
| Food | Portion with about 20 g protein (BDA) |
|---|---|
| Chicken | 1 small breast (75 g, cooked) |
| Tinned tuna or salmon | 1 small can (100 g) |
| Eggs | 3 medium eggs |
| Greek yoghurt | Half a 450 g pot (225 g) |
| Semi-skimmed milk | 1 pint (600 ml) |
| Baked beans | 1 large can (400 g) |
| Low-fat cottage cheese | Half a 300 g pot (150 g) |
How much protein do runners need?
The BDA says people doing endurance and strength sport need more protein (about 1.4 to 2.0 g per kg of body weight per day) than people who don't exercise (0.75 g per kg). It also says that if you're eating enough overall, a healthy, balanced diet usually covers it, ideally spread evenly through the day. The 2016 position stand suggests about 0.3 g per kg after key sessions.
So you don't need a shake. The BDA is clear that supplements won't make up for poor food choices, and that you should check with a registered practitioner before taking them.
Not hungry after a run?
That's common. Johns Hopkins Medicine notes that many people don't feel hungry straight after running. A small snack or a milky drink is an easy way to start, then have a proper meal later.
To see roughly what your run burned, try the free running calorie calculator. For the other end of the run, read what to eat before a run.
FAQs
How soon after a run should I eat?
After an easy run, at your next normal meal. After a long run, or if you ran without eating, the BHF recommends a meal or snack within an hour.
Do I need a protein shake after running?
No. The BDA says a healthy, balanced diet usually provides enough protein if you're eating enough overall. A shake is just a convenient option.
What's a good snack after a run?
Something with carbs and some protein, such as egg on toast, Greek yoghurt with fruit, or a sandwich (Johns Hopkins Medicine; BDA).
Do I need to eat after a short run?
Not specially. After a moderate run of up to an hour, normal healthy meals are enough (BHF).
Sources
- British Dietetic Association, Sport and exercise food fact sheet (opened 1 Nov 2026). www.bda.uk.com/resource/sport-exercise-nutrition.html
- British Heart Foundation, Food for fitness: what should I eat before a workout? (opened 1 Nov 2026). www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/food-for-fitness
- Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet 2016;116(3):501-528. pubmed.ncbi.nlm.nih.gov/26920240
- Johns Hopkins Medicine, Runner's diet: what to eat before and after running. www.hopkinsmedicine.org/health/wellness-and-prevention/runners-diet