Whether you enjoy running long distances for recreation or professionally, your diet should strategically benefit your joints, muscles, and bones. An intentional diet, and not a restrictive one, can help improve your athletic performance while reducing the risk of running-related injury. Here are some running nutrition tips on food to consume post-run that will keep you feeling more satisfied without overindulging. However, it is important to keep in mind that this advice should be considered as general only and may not suit your individual circumstances. It is best to consult an Accredited Sports Dietitian before making any modifications to your diet.

Hydration

Long-distance runners need to hydrate well to replace the fluids lost during exercise. How much water a runner needs is influenced by factors like external temperature, perspiration rate, altitude, and the intensity and duration of a run. Generally, you should aim to replace around 125% to 150% of the fluid volume your body lost over the 4-6 hours after a run.

Keep in mind that as you drink more water, you should balance this intake with electrolytes. Without electrolytes, excessive water intake can lead to a dangerous drop in sodium levels. In a worst-case scenario, sodium deficiency can be fatal. While sports drinks can provide a good dose of electrolytes, they often have added sugar. To lessen your sugar intake, you can always cut them with a third of water. About 20% of the water that your body needs can be obtained from food fruits, vegetables, and starches. Sometimes it is easy to mistake thirst for hunger, so try drinking some water if you still feel hungry after eating.

Protein

Consuming protein is key in building and repairing muscle. After a long-distance session, protein helps your body repair and gain lean muscle mass. Aim to get approximately 15% of your daily calories from lean proteins such as poultry, eggs, fish, tofu, and nuts. Snacking on protein-rich foods throughout your day can not only help curb your appetite for “junk” food, but also help build new muscle protein and red blood cells. A post-run power meal or snack should include approximately 20-25g of high-quality protein to aid with muscle repair and growth.

Carbohydrates

The current suggested amount of complex carbs that should make up your diet is around 50%. During a long-distance run, your body slowly breaks down complex carbs for a steady source of energy. Foods rich in complex carbs include whole grains, unrefined pasta, starchy vegetables, and fruits. Strategically consuming food or drinks rich in carbohydrates before and soon after a run will benefit the rapid depletion of muscle glycogen, especially if you are training twice on the same day. Having carbohydrate-rich meals or snacks soon after a run will help to improve your body’s natural recovery times too.

Examples of post-run recovery food

In the 1-1.5hours immediately after exercising, your body is most effective at restoring carbohydrates and aiding muscle repair and growth. This will continue to occur for another 12-24 hours after that too. You might also benefit from splitting your recovery meal into two parts: a small snack soon after exercise to kickstart the recovery process, then the main meal afterwards. Here are meal and snack ideas that incorporate adequate carbohydrates, protein, and some fluids into your diet:

• Rice or pasta dish

• Baked mackerel with fennel slaw

• Chicken caesar wrap

• Salmon and chive bagel

• Small tin of tuna on crackers plus a banana

• Curried tofu wraps

• Poached eggs on toast with a side of veggies

• Yoghurt with muesli, nuts, and fresh fruit

• Cottage cheese and biltong sandwich

• Oatmeal porridge with milk and fruit

• Fresh fruit salad topped with Greek yoghurt

• Sandwich with lean salad filling

• Tuna, avocado, and salad sandwich

• Banana and kale smoothie

• Lean chicken and salad roll

• Spaghetti with lean beef bolognese sauce

• Chicken burrito with salad and cheese

Need to replenish your energy while running?

With every increase in the distance that you run, your body needs increased amounts of carbohydrates (glycogen) to fuel it. By increasing or supplementing your muscle fuel stores before and during a race, you will be able to run well for longer. Try to consume food or liquids with minimal fat, fibre, and protein as these slow down digestion. Instead, opt for easily digestible, carbohydrate-rich options. Consuming around 25-60g of carbohydrates per hour during a half or longer marathon can prevent muscle fatigue and help you to maintain pace and cognition. This is approximately one energy gel pack consumed every 30-45 minutes when you’re going on a run that lasts an hour or more.

Energy gels are a quick and effective way to get an energy boost from simple sugars to replenish the glycogen that is depleted during long-distance running. They can easily be found in your local health store or a reputable online running shop. You should think about commencing a fuelling plan: a regular intake of energy gels incorporated into your existing training schedule well before the race day. This way, you can create a routine of consuming energy gels when your energy levels are depleting. Some energy gels have caffeine or essential amino acids that can help boost your performance and/or neutralise the buildup of lactic acid.

Find what works best for you

Your personal requirements for carbohydrate, protein, vitamins, minerals, and fluids will vary depending on which training phase you are in. Your carbohydrate intake should complement your daily training load. For instance, consume more carbohydrates during high-volume days and less after easier workouts or recovery days.

You have the benefit of experimenting with your diet during long training sessions that simulate race day or events leading up to a major run. Careful experimentation and planning will help determine the ideal nutrition plan for you. Practising with fuelling plans and fluid intake strategies during training runs will help to make sure you are comfortable with consuming food and fluids during a long-distance running event.

The nutrition plan for a recreational runner will look quite different from that of a professional runner, so make sure to take into account your current physical state and race goals before making changes to your diet. Whether you consider yourself a beginner or an advanced athlete, aim to provide your body with the proper fuel to meet your fitness level and you’ll be good to go.