Post run breakfast is where a lot of good training mornings go wrong. You finish a solid session, get home, rush to get ready for work, and end up eating a muesli bar in the car. At our Samford gym we coach runners to count the meal after training as part of the session, and to have two or three go-to options that take less than ten minutes.
What a good post run breakfast includes
Keep it to three parts:
- Protein: eggs, Greek yoghurt, cottage cheese, milk, or a protein powder. Around 20 to 30 grams for most adults.
- Carbohydrate: bread, oats, rice, fruit or potatoes. More after long or hard runs, less after an easy 30 minutes.
- Fluid: water, milk or a smoothie. Weigh yourself before and after a hot run once or twice to see how much you lose.
Six quick options
| Meal | Time to make | Notes |
|---|---|---|
| Eggs on sourdough with tomato | 8 minutes | The default for most of our runners |
| Overnight oats with yoghurt and berries | Made the night before | Grab and eat, ideal for work days |
| Fruit and yoghurt smoothie | 3 minutes | Good when you are not hungry yet |
| Rice bowl with eggs and leftover vegetables | 5 minutes | Uses last night’s rice |
| Bircher muesli with grated apple | Made the night before | Easy to batch for three days |
| Wraps with ham, cheese and spinach | 4 minutes | Easy to eat on the way |
Batch it on Sunday
The runners who eat well after training are usually the ones who prepare on the weekend. Make a tray of overnight oats, boil six eggs, and cook a pot of rice. That covers three mornings with almost no effort.
Colour makes repetitive breakfasts easier to keep eating. A handful of our clients stir a spoon of dried beetroot through their oats or blend it into a smoothie; if you like the idea, there is a collection of beetroot powder recipes including smoothies, lattes and hummus.
Post run breakfast after a long run
After a run of 90 minutes or more, size the meal up. Two slices of toast become three, the smoothie gets a banana and some oats, and you add a glass of milk. Then eat a normal lunch. Our guide to sore legs covers what else to do on the day after a big session.
When you are not hungry
Plenty of people lose their appetite after a hard effort. Drink something with substance, such as milk or a smoothie, and eat a proper snack an hour later. Skipping food altogether tends to show up as a mid-afternoon slump and a poor session the next day.
Vegetarian runners can swap eggs for tofu scramble, cottage cheese or a bigger serve of Greek yoghurt. The template stays the same: protein, carbohydrate and fluid, in a portion that matches the run you just did.
If you are just getting started, pair this with our running plan for beginners and the pre workout snack guide for the meal before training.
Common questions
How soon after a run should I eat?
Within an hour or two is fine for most people. If you train again within 12 hours, eat sooner.
Is coffee okay with my post run breakfast?
Yes. Coffee is fine alongside food. Just drink water as well, especially after a hot run.
Do I need a protein shake after running?
No. Eggs, yoghurt or milk do the same job. A shake is just convenient when you are short on time.
When to get it checked
If you are tired all day after every run, or your legs never feel fresh, the training load may be too high for your current base. An exercise physiologist can review your program and adjust it with you.