Wondering what to eat after a run or other workout? We often over-estimate the number of calories we burn during a 1-hour sweat-session, especially if it felt particularly tough. Try these snack and mini-meal ideas from "The Runner’s World Big Book of Running for Beginners" to refuel without overdoing it.

1. The Meal: 200 ml low-fat  milk + 1 serving fresh fruit | Nutrition: 225 calories, 40g carbs, 9g protein | Health Benefits: Fresh fruit and milk help you rehydrate while providing calcium, vitamin D, and other vitamins and minerals..

2. The Meal: Turkey sandwich that includes 2 slices whole grain bread, 4 thin slices of deli turkey, and veggies | Nutrition: 310 calories, 55g carbs, 17g protein | Health Benefits: The turkey provides protein, while the bread provides nutrients and minerals that support heart health.

3. The Meal: 1 medium banana with 2 tablespoons peanut butter + 200 ml recovery shake | Nutrition: 380 calories, 55g carbs, 12g protein | Health Benefits: The sports drink replenishes electrolytes and fluids. The banana provides potassium to help with muscle contraction. The peanut butter adds healthy fats, plus niacin, which helps recovery.

4. The Meal: 1 whole egg  on a toasted whole wheat slice of bread + 1  Greek yogurt & Blueberries | Nutrition: 290 calories, 37g carbs, 21g protein | Health Benefits: Blueberries contain antioxidants that help ease muscle soreness. The yogurt provides calcium and vitamin D to support bone health. The egg provides protein, B vitamins, and choline, which boost immunity.

5. The Meal: Smoothie that includes 200 ml. fat-free milk, 1 tablespoon peanut butter, 1 medium banana | Nutrition: 300 calories, 45g carbs, 14g protein | Health Benefits: This is easy on the stomach if you can’t tolerate real food after a run. Milk provides calcium and protein. The peanut butter offers healthy fats and niacin. 

*Calories and nutrient counts are estimates based on USDA nutrition database; specific brands may offer nutrient counts that vary slightly from the values listed in the table above.

Enjoy your post workout meal!

JOJO