Eat 20-40g protein within an hour after running

What to Do

Within 30-60 minutes of finishing a run, eat a meal or snack containing 20-40g protein and 50-90g carbohydrates. Good options: chocolate milk, Greek yogurt with fruit, a turkey sandwich, or a protein smoothie with banana.

Why It Works

The post-run "recovery window" is when your muscles are most receptive to absorbing nutrients for repair and glycogen replenishment. Protein provides the amino acids needed to repair micro-damage from running. Carbohydrates restock the glycogen stores you depleted. Runners need 1.2-1.6g of protein per kg of body weight daily — higher than sedentary recommendations.

Tips

• Chocolate milk has an excellent carb-to-protein ratio and is cheap and convenient
• Don't skip post-run nutrition even if you're trying to lose weight — under-recovery leads to fatigue and injury
• Whole foods are generally better than processed recovery supplements
• If you can't eat a full meal, even a protein shake or glass of milk helps