Recovery nutrition tips after your run

Kelsey Herrick, dietician, smiling at camera

One of the goals of sports nutrition is to improve the training outcomes. If your race is a 5K, 10K, half or full marathon being well-fueled at the beginning of your run is important, but so is the recovery at the end of your workout.

Kelsey Herrick is a senior dietitian at Sanford Health and a runner. She says the first 30 to 60 minutes following a run is important for recovery. During your run, the muscles have been ripped apart and the blood flow to muscles is high. The need to replenish those muscles with good nutrition is key.

Recovery tips

Here are a few tips for after your run:


  1. Banana
  2. Crackers
  3. Granola bar
  4. Nutri-Grain bar
  5. Oatmeal raisin cookie with skim milk


  1. Stay hydrated
  2. Electrolytes
  3. Chocolate milk


  1. String cheese
  2. Cottage cheese with crackers
  3. Peanut butter sandwich with jelly/honey
  4. Chocolate milk
  5. Single serving of tuna


Posted In Health Information, Orthopedics, Running

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