April 25, 2019

What to Eat After a Long Run: Snacks for In-between Runs

Written By: Charmaine Jones, MS, RDN, LDN — Superfeet Wellness Panel Member. Charmaine Jones is founder and owner of Food Jonezi, a website and nutrition counseling service dedicated to ensuring all individuals have access to proper food and nutrition education to achieve optimal health. 

Recovery doesn’t just stop after exercising does.  Your body and its muscles need proper nutrition continuously to repair muscles, build proteins and refuel itself for the next run.   On days when you decide to take a break from running, follow your daily meal plan of eating every 3-4 hours throughout the day.  Stay hydrated.  Drink plenty of water (at least 16 ounces at each meal).  Incorporate lean protein, good sources of carbohydrates and healthy fats at each meal. Try not to skip meals or snacks.  This can be achieved by eating balanced meals with a variety of fruits, vegetables, low-fat dairy products, nuts and seeds.

Here is a full day’s meal plan to help you recover and re-energize for your next workout:

What to eat for breakfast after your long run

What to Eat After Your Long Run

1 slice whole grain toast, topped with sliced boiled egg

¼ cup sliced avocado and sliced tomatoes

1 small fruit

6 ounces low-fat yogurt

16 ounces water

What to eat for a mid-morning snack after your long run

Pretzels and hummus

16 ounces water

What to eat for lunch after your long run

Turkey and cheese sandwich (whole grain bread) topped with vegetables, light mayonnaise or mustard spread

Pretzel sticks

12 small grapes

16 ounces water


What to eat for an afternoon snack after your long run

What To Eat After Your Long Run

3 cups plain popcorn trail mix (1/4 cup dried fruits and ¼ cup unsalted almonds)

16 ounces water 


What to eat for dinner after your long run

What to Eat After A Long Run

4-ounces grilled salmon

Brown rice

Sautéed spinach

1 cup berries topped with 1 tablespoon Greek yogurt

16 ounces water

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What to eat for an evening snack after your long run 

1/ 2 cup strawberries

1 tablespoon peanut butter

Always keep in mind that the intensity and duration of your sport activity will determine how often and what you should eat and drink.  If you are uncertain, consult a registered dietitian to help you create a meal plan and eating schedule.   

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