Review of Recovery Nutrition After Hard Runs

The workout isn’t over when you stop running — recovery nutrition is what rebuilds, repairs, and prepares you for the next session.

Why It Matters

Running depletes glycogen, breaks down muscle fibers, and causes minor inflammation. Refueling helps restore energy and accelerate repair.

Guidelines

• Carbs: Replenish glycogen (1–1.2 g per kg body weight within 2 hours).
  
  
• Protein: Supports muscle repair (20–30 g high-quality protein).
  
  
• Fluids and Electrolytes: Replace what’s lost in sweat.
  
  

Best Options

• Chocolate milk (a classic).
  
  
• Smoothie with fruit, yogurt, and protein powder.
  
  
• Rice with lean meat and vegetables.
  
  

Verdict

Recovery nutrition doesn’t need to be complicated, but it does need to be intentional. A mix of carbs, protein, and fluids within the post-run window can speed recovery and keep you consistent in training.

- Edward