14/07/2025
What I Eat After a Run — and Why It Works 🫐
Recovery fuel doesn’t need to be fancy — just balanced. Your body needs protein to repair, carbs to restore energy, and healthy fats to support hormones + reduce inflammation 💪
Here’s one of my top go-to options:
🥣 Greek Yogurt + Berries
✅ ~15–20g protein for muscle recovery
✅ Natural carbs + antioxidants to fight inflammation
✅ Calcium + probiotics for bone + gut health
🔹 Quick, light, and ideal within 30–60 minutes post-run
Another great option (especially if you’re not low-carb):
🥜 Peanut Butter + Chia Seeds on Toast
✅ Healthy fats + fiber = long-lasting energy
✅ Plant protein + omega-3s from chia
✅ Satisfying and supports recovery
👉 Best toast options:
✔️ Sprouted grain (like Ezekiel) – high in fiber + protein
✔️ Whole grain sourdough – easier on digestion
✔️ Rye or seeded bread – complex carbs + slower glucose release
❌ Skip white toast — too fast-digesting and low in nutrients
💡 Low-carb? Ditch the toast and mix PB + chia into Greek yogurt, or spread it on celery/cucumber for a satisfying, low-carb alternative.
🧠 Your fuel should match your goals — whether it’s strength, endurance, or fat loss.
