Runner with phone

How to recover after your run

If you're training hard for an endurance race, getting your recovery right is vital for staving off muscle soreness and improving your performance. We asked sports nutritionist, James Collins some of your most commonly asked questions...

Question 1:

When should I be eating after a run to maximise recovery?

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James says:
The sooner the better – ideally within 30 minutes after running as your body needs essential nutrients to kick start the growth and repair process after a hard training session.

Question 2:

Is protein or carbohydrate more important for recovery?

James says:

Both are critical for full recovery after training. Carbohydrates are the body’s main fuel source for high intensity work, and are stored as glycogen in the muscles and liver. As the body can only store a certain amount of carbohydrate, once reduced through a harder training session these stores need to be replaced before your next workout.

Protein is vital for the growth and repair of muscle tissue and after hard training this remodelling can continue for over 24 hours. Starting with the post-training snack, regular protein intake helps to provide the building blocks (amino acids), for ongoing muscle growth and repair.

20g of protein is the magic number that you need to hit to kick-start the recovery process after training (slightly more for bigger athletes and less for smaller). These recipes will help you reach this target:

Open mackerel sandwich with fennel slaw

Curried tofu wraps

Open chicken Caesar sandwich

Open cottage cheese & pepper sandwich

Salmon & chive bagel topper

Runners outside

Question 3:

If you’re watching your weight, how do you balance eating for recovery with continued weight loss? How much should you eat?James says:

Many marathon runners are hoping to get a bit fitter and also reduce body fat as part of the training process. It is possible to properly recover after exercise while encouraging healthy weight loss – it’s just about getting the balance right.

The key here is matching fuel intake to your training volume. This will mean eating more carbohydrate on days with harder training sessions. Recovery days require fewer carbohydrates, with more of a focus on lean protein and healthy fats.

Read more about what to eat on rest & easy training days and heavy training days.

When managing your weight, try to get most of your carbohydrates from low-GI foods at mealtimes, rather than lots of higher GI snacks. These will also keep your feeling fuller for longer.

Where possible, eat meals as part of your recovery plan following your run, instead of adding in extra recovery snacks, which increase your total energy (calorie) intake for the day. This may take more planning to coincide runs with mealtimes but will help you reach your goals.

Question 4:

Woman running on track

How long after running a marathon would it be sensible to start training again? James says:

It is important to listen to your body on this one. Physiologically, your body can be ready to start training after a few days, especially as fitness levels are often greatly improved with endurance training. However, don’t underestimate the cumulative physical and mental fatigue running a marathon may cause over the following week. It is usually advisable for runners to have a break of a week to get a well earned physical, and psychological break from training, before lacing up the trainers again.

Question 5:

What are the key components for a post-marathon recovery plan?

Woman drinking sports drink

James says:

When you think recovery, think of ‘The Four R’s’:

  • Refuel – Have a carbohydrate-rich snack followed by a meal soon after the race.
  • Rehydrate – Replace fluid losses by drinking at regular intervals post-race.
  • Repair – Include a serving of protein with your recovery meal.
  • Rest – Get a good night’s sleep – this is when most of your muscle repair will occur.

Now you know what to eat after your run, get the rest of your training nutrition right:
What to eat before your run
What to eat during your run


This article was last updated on 20 February 2020 by James Collins.

James Collins is recognised as a leading performance nutritionist through his work with Olympic and professional sport. Over the last decade he has worked with Arsenal FC, the England and France national football teams and Team GB. He has a private practice in Harley Street where he sees business executives, performing artists and clients from all walks of life. He is the author of the new book The Energy Plan, which focuses on the key principles of fuelling for fitness.

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact  your local health care provider. See our website terms and conditions for more information.

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