The Best Post-Run Meals

The Best Post-Run Meals

Jordan Langhough joins us again today as we discuss what to and how to eat post-run. 

One of the magically places for recovery happens within 15 - 60 minutes of your workout ending. That means enjoying both carbs and protein. Ideally you want to start replenishing your glycogen stores that you used during your run. Repair the muscle damage by consuming 20 - 30 grams of protein and hydrate, hydrate, hydrate. 

When dining out post-workout, okay this might be 100% a possibility right now, but we still wanted to give you some advice, especially for those takeout orders. 

Look for a dish with carbs and proteins. We repeat, carbs and protein. This could be a sandwich, burrito bowl, egg scramble, omelets, stir fry and fajitas, just to name a few. Feel free to indulge a bit. French Toast for example is an excellent source of protein and carbs! Pile on the berries!

There really is not a bad option for eating out. Try to avoid high fat meals, high added sugar or highly processed foods. All of which can cause excess inflammation in the body. The last thing you want post-workout is more inflammation. 

When cooking at home, which most of us are doing currently, look toward these ingredients:

  • Greek yogurt with berries, honey and granola

  • Fruit smoothie with added protein or greek yogurt

  • Vegetable and cheese omelet 

  • Egg sandwich with turkey, whole wheat bread/bagel and cheese

  • Waffles with sausage and milk

  • Chocolate milk and banana with peanut butter

As we are still in pumpkin season. Give this Pumpkin Pie Overnight Oats recipe a try. 


⅓ cup of milk of your choice

⅓ cup rolled oats

⅓ cup full fat greek yogurt

⅓ cup pumpkin puree

2 tablespoons chia seeds

Optional: honey, nutmeg, cinnamon, pumpkin pie spice and allspice. 



Add all ingredients to an airtight container, mix and leave in the fridge overnight. 

Super simple! For a basic overnight oats recipe or to build your own use the system of ⅓ cup milk, ⅓ cup rolled oats and ⅓ cup of greek yogurt. 

Make sure to check out Jordan’s fall recipe guide. There are some delicious recipes to get you in the fall spirit.

All of the ingredients for this amazing recipe can be delivered to your door with Thrive Market. 

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