How to Fuel After A Workout

One of the questions that I think I get asked most often is “what do you eat after you run/workout?”.  I always hesitate to answer this question because I know better than anyone else that everyone has their own dietary restrictions.  

What works for one person, might not work for someone else.  So my diet and the way I refuel might not make sense for the next person.  Plus it also depends on the intensity and duration of the workout.  Maybe they can just ran 10 miles and can tolerate dairy.  In that case, something like chocolate milk might make sense.  Or maybe they just did a quick 2 mile recovery run, which would require little, if any replenishment. 

That being said, there is a general rule that should be followed.  For those more intense, longer lasting workouts, the 4:1 ratio of carbohydrates to protein is recommended.  So, with that in mind here are a few of my recipes and snacks of choice that fit the bill!

what to eat post run



Blueberry Breakfast Oatmeal Bake with Protein {gluten free, dairy free}

Oatmeal is a popular choice to fuel with after a long run or intense workout since it contains carbs and protein.  This particular Blueberry Oatmeal Breakfast Bake recipe includes an extra scoop of protein and a topping of blueberries for some extra added flavor and nutrition. 

Almonds & Fruit

Honey and Sea Salt Roasted Almonds Recipe {Meatless Monday, Nektar Naturals, Gluten Free, Healthy Snack, Football Snack, Honey Crystals}

A handful of almonds and a piece of fruit like an apple make the perfect post run snack.  If you want to add a little flavor to otherwise raw almonds, make a batch of these Nektar Naturals Honey & Sea Salt Roasted Almonds recipe ahead of time.  Pack them in a bag along with some fruit and you’re good to go! :) 

You might also like:  Post Long Run Recovery Essentials

Eggs & Veggies

Meatless Monday: Spinach, Mushroom & Red Pepper Omelet Muffin {Gluten Free, Dairy Free}

If you’re not vegan or allergic, eggs are a great choice for post run food since they’re incredibly nutritious and have protein.  Mix them in with veggies like these Spinach, Mushroom & Red Pepper Omelet Muffins for on the go or make something like an Open Face Mexican Omelet with avocado for some extra healthy fat fuel. 


Foodie Friday: Berry Beetiful Smoothie Bowl {Berry Smoothie, Beet Smoothie, Healthy Skoop Sweet Beet, Pro Alpha Nutrition Vanilla Protein, Vegan, Gluten Free, Hemp Hearts, Cacao nibs, Goji Berries}

No time to whip something up? Smoothies are a great alternative for when you want to refuel properly but don’t have time to cook.  Something like this Berry Beetiful Smoothie Bowl is the perfect combination of carbs, protein and superfoods that will help you to refuel and recover faster.  Or you could also grab something like PlantFusions Ready to Drink Complete Plant Protein– just shake and go! 


FreshBar- gluten free, fresh ingredients

Another quick alternative would be to refuel with something like a protein bar.  Problem is, most of the protein bars are yucky and full of chemical crap when you should really be refueling with fresh, whole ingredients.  

Thankfully, such a grab’n’go protein bar exists and they’re called FreshBar!


These bars are made with simple, real food each with the base of gluten free oats.  All of the ingredients are gently baked together and are so fresh that they need to stay refrigerated! 

They are available in four different flavors: Pumpkin Carrot Pecan, Apple Almond Cinnamon, Cherry Pear Walnut and Chocolate Peanut Butter Banana.  

I was recently asked to give them a taste test and couldn’t resist! I was so excited to hear that they were fresh and gluten free that I failed to pay attention to the fact that they are made with dry milk and whey protein.  Typically I don’t eat dairy and while I can technically eat whey (I prefer plant protein) I couldn’t resist giving them a little nibble as soon as I saw how fresh they were! 

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Due to my allergy restrictions, I was only able to try the Pumpkin Carrot Pecan and the Apple Almond Cinnamon but honestly they were both amazing and tasted a lot like dessert- especially the Apple Almond Cinnamon which to me resembled the taste of apple crisp!

Since I couldn’t eat them all I even let my kids give them a try (I typically don’t share my protein bar stash) and they were both huge fans! 

Like I said at the beginning, just because I refrain from certain foods doesn’t mean that someone else should too so these are a fantastic option for anyone who is looking for a gluten free, fresh-as-you-can-buy protein bar straight from the store! 

Let’s chat!

What foods do you fuel with post-run?

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About me

Annmarie is a self proclaimed foodie, avid long distance runner and functional fitness coach. A DVRT Master Trainer, HKC Instructor and food allergy sufferer, she writes about strength training for runners as well as shares allergy friendly recipes for busy athletes.   She is also the owner of Strength In Motion Studio, mother of two sassy sisters and wife to a chronically busy chiropractor.   Subscribe by email for updates to get the latest workouts, advice and recipes straight to your inbox!


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