read Quick Recovery Snacks for Runners

Quick Recovery Snacks for Runners

quick recovery snacks for runners

Runners are always on a hunt for quick recovery snack ideas — you know, foods that they can eat post-run or after a hard training session. If you wish to know what foods help you recover faster, then here are some snacks you can have to replenish your glycogen stores and recover from your training.

1. Peanut butter toast with banana

Ingredients
  • Two slices of whole wheat bread toast
  • One banana
  • Two tablespoons of unsweetened peanut butter
  • A pinch of cinnamon powder
Method
  • Toast two bread slices
  • Spread one tablespoon of peanut butter on each toast
  • Cut bananas lengthwise and lay across peanut butter
  • Sprinkle a pinch of cinnamon on top of the toast 
How does it help in recovery?

1. Whole wheat bread and banana contain complex carbohydrates, which provide energy to recover quickly.
2. As banana is rich in potassium, it helps to replenish electrolytes.
3. Peanut butter contains protein and healthy fat, which aid in muscle growth and make you feel full.

AmountCaloriesCarbohydrateProteinFats
2 slices bread1152440.5
1 banana952110.6
30gpeanut butter1706816
Total380511317.1

Also read: How Does Nutrition Help in Exercise Recovery?

2. Banana oats shake

Ingredients
  • One big banana
  • Two tablespoons of oats powder
  • 150ml skimmed milk
  • Half a scoop of whey protein
Method
  • Add all these ingredients in a blender 
  • Blend this mixture until it gets smooth and then transfer it into a mug.
How does it help in recovery?

1. Banana paired with oats provides good quality carbohydrates to restore the muscle glycogen used during runs.
2. Whey protein helps for muscle protein synthesis and reduces muscle breakdown.
3. The shake also plays a part in rehydration as a post-workout drink.

AmountCaloriesCarbohydrateProteinFats
1 Banana952110.6
15g Powdered oats601021.25
½ scoop whey protein581.5121
150ml milk337.55.250.45
Total2464021.253.3

3. Yogurt with fruit and nuts

Ingredients
  • 150g of plain yogurt
  • Two tablespoon granules of oats 
  • 100g-150g mixed fruits, which can include banana, berries, and kiwi; you can also add two-three dates
  • One tablespoon chopped almond and walnut

*Pro-tip: Use Greek yogurt to get a creamy texture and additional protein from the snack 

Method
  • Mix the oats, nuts, sliced banana, and berries
  • Layer up in a bowl with yogurt
How does it help in recovery?

1. This recipe is one of the best recovery foods for runners, as it has a perfect combo of carbs and protein. Both macronutrients are required for post-workout meals.
2. Yogurt has good quality protein for muscle building. It also contains calcium, which is good for bones and muscle contraction.
3. Fruits contain carbohydrates, vitamins, and minerals, which are essential for recovery.
4. Nuts are rich in good fats, protein, and micronutrients.

AmountCaloriesCarbohydrateProteinFats
150g yogurt80962.25
30g oats11919.84.262.55
150g mixed fruits65150.50.3
1 tablespoon chopped nuts701.21.56.5
Total3344512.2611.6

4. Indian bread (roti) jam wrap with chocolate milk

Ingredients 
  • Two medium multigrain or wheat bread/ rotis
  • 15g fruit jam
  • 200ml low-fat chocolate milk made from two tablespoons of cocoa, 200ml skimmed milk, and one date blended together
Method
  • Apply one tablespoon of jam equally across the rotis 
  • Prepare chocolate milk by putting all the ingredients in a blender and blend until the mixture becomes smooth
  • Have the rotis along with chocolate milk post-exercise
How does it help in recovery?

1. Roti and jam are responsible for restoring glycogen, ensuring recovery.
2. Chocolate milk provides high-quality protein from milk, helping in rehydration and cocoa gives electrolytes, which would be lost while running.

AmountCaloriesCarbohydrateProteinFats
2 slices of rotis140284.80.5
20g mixed fruit jam5614
200ml skim milk741070.6
2 tablespoon cocoa8211.642.2
1 teaspoon honey164
Total36867.615.83.3

5. Omelette sandwich

Ingredients
  • Four slices of bread
  • Four egg whites
  • One cup of grated vegetables, like onions and bell peppers
  • One green chilly and a few coriander leaves
  • Salt, chili flakes, and pepper
  • One tablespoon of butter
Method
  • Beat four egg whites in a bowl till it gets frothy
  • Add onions, bell peppers, green chilies, and coriander leaves
  • Beat the veggies with egg whites and add salt, chili flakes, and pepper
  • Heat a pan with oil, pour half of the egg batter, and once it begins to get firm, shape it into a square
  • Flip once when one side is cooked, and let the other side cook
  • Add the omelette in between two bread slices, apply butter on top, and toast well
  • Repeat with another two slices of bread
  • Slice in half and enjoy
How does it help in recovery?

1. Eggs are high-quality proteins. They can be digested easily and help to build and repair muscles. They also contain B complex vitamins, electrolytes, and minerals, which aid in recovery.
2. Bread has fast-absorbing carbohydrates for post-workout refueling to replenish your body’s glycogen.
3. Vitamins and minerals present in veggies make this one of the best recovery foods for athletes.

AmountCaloriesCarbohydrateProteinFats
4 slices of bread2304882
4 egg whites5614
100g mixed vegetables1731.2
1 tbsp butter728
Total3755123.210

Also read: Superfoods for Runners: How They Help Improve Performance

6. Sweet potato porridge

Ingredients
  • 150g-200g sweet potato
  • Two tablespoons of poha/flattened rice
  • 150ml-200ml of milk
  • One-two dates
  • One teaspoon of ghee
  • A pinch of cardamom
Method
  • Soak poha for 10-15 minutes 
  • Boil or pressure cook the sweet potato for one whistle
  • Mash sweet potato and add soaked poha to it
  • Transfer the mixture of sweet potato and poha to a saucepan and add ghee to it
  • Add chopped dates and milk and let it boil; after two-three minutes, transfer in a bowl and serve
How does it help in recovery?

1. Sweet potatoes are a good, nutrient-rich source of carbohydrates, which makes them a perfect post-workout snack. They have many water-soluble nutrients and electrolytes, which help replenish electrolytes lost during runs.
2. Poha and dates are easily digestible carbs, which can be consumed post runs.
3. Milk is a source of a complete protein and contains minerals like calcium, which aid in recovery.

AmountCaloriesCarbohydrateProteinFats
150g sweet potato1403220.4
30g poha10022.72.20.2
2 dates62140.50.4
200ml skimmed milk751070.6
5g ghee455
Total42278.711.76.6

You can try these recipes according to your choice and taste. Remember, different foods work for different people. So, it would be smart to attempt a variety of recipes during the training period for an optimum palette of nutrients.

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