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Best Post-race Food for Runners


Diet is an important part of a runner’s life. You have most likely heard various sources tell you what you should and shouldn’t eat before a race, but did you know what you eat after your race is just as important?

Food will replenish your energy; therefore, it is essential to eat after any long run. According to, eating soon after your workout can minimize muscle stiffness and soreness. Eat a small snack like peanut butter or a banana 30 to 60 minutes after the race and a healthy meal two to three hours later. One way to measure your post-race food is by a ratio of 1 gram of protein to 3 grams of carbs.

High-glycemic index foods like potatoes, pasta, bread, and rice are great foods to eat after a race because carbs in the form of glucose are the easiest to break down. Good options for protein include lean chicken, salmon, or an egg.

Be sure to drink water or a sports drink once the race is over. Chocolate milk is also a good recovery drink because it provides protein, carbohydrates and B vitamins. It is important to remember, re hydrating is just as important as eating.

Written by: Jade Spilka

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