Here’s What to Eat After a Run to Boost Your Recovery

Your muscles get broken down during a workout, and protein is key for building them up again. Greek yogurt, which contains more protein than regular varieties, is an easy snack to grab out of the fridge postrun. Opt for plain versions, which have about 6 grams of sugar and 15 grams of protein per serving. Flavored varieties sneakily pack in added sugar.

Hearty oatmeal not only warms you up after your sweaty runs, but it also provides complex carbs to help replenish depleted energy stores—without causing a crash later.

Studies have found that the antioxidants found in dark-colored fruits, like cherries and blueberries, can delay the onset of muscle soreness.

We know, avocado toast is the trend that won’t quit—but the combination of healthy monounsaturated fats from avocados and whole grains from toast makes for a great (and easy) postrun bite. Sprinkle on salt for a little extra sodium.

If the last time you saw this food was at your grandparents’ house, it’s time to bring it to your own refrigerator. Cottage cheese is packed with protein and calcium, and its relatively high sodium content is great for replenishing the electrolytes.

Whether you like it fried, roasted, baked, or added to a soup, tofu is an excellent source of protein (it contains all nine amino acids, making it a complete protein). Plus, it has iron, calcium, magnesium, and zinc.

Eggs, a classic protein workhorse, can be added to literally anything—try them fried on top of toast, tossed with brown rice for a healthy stir fry, or folded with veggies for a nutritious scramble. You can also use them to make egg muffins on a Monday, then save them up for breakfast all week.

This protein-packed, superfood fish is chock-full of omega-3 fatty acids and vitamin D, which can strengthen bones and help prevent osteoporosis.

Tinned fish is trending right now. And sardines are a great way to get in on that good-for-you fad. Salty sardines, like salmon, are an excellent source of protein and bone-boosting fatty acids, as well as essential vitamins like B12.

Whey protein has been somewhat neglected in favor of whole foods as of late, but that doesn’t mean it isn’t a good recovery food. Look for brands that are low in sugar, then blitz up with berries, oats, and milk for a nutrient-rich smoothie.

When you’re depleted after a run, it’s tempting to reach for a sugary granola bar. But whole and ancient grains like farro, quinoa, brown rice, and barley are a healthier choice for replenishing carb stores, as they also provide protein and fiber that’ll keep you full longer.

A handful of nuts—such as almonds, cashews, hazelnuts, and pistachios—goes a long way in satisfying your protein, fat, and salt needs after a run. Plus, they pack minerals like calcium and zinc that boost bone health.

If you’ve ever felt nauseous after a particularly hard session, ginger is a life saver; but while the rhizome’s stomach-settling abilities are well known, its other benefits, like reducing inflammation, may be less so. Brew a pot of ginger tea for a warming recovery drink.

The no-frills staple shouldn’t be overlooked: one glass of skim milk provides about 10 grams of protein, plus bone-building calcium and vitamin D.

This portable, easy-to-digest fruit offers a one-two punch of carbs and potassium, which can stave off muscle cramping. Plus, there are many other science-backed benefits of bananas, like supporting your hydration and gut health.

For a quick hit of protein and fat, nut butter—think peanut, cashew, or almond varieties—can be slathered on toast, stirred into yogurt, or melted and drizzled on a warm grain salad.

The cruciferous vegetable is an excellent source of vitamin K, calcium, magnesium, zinc, and phosphorus—all nutrients that are crucial for maintaining healthy bones.

Yes, you can indulge that sweet tooth—dark chocolate is a powerful antioxidant, and can help to reduce inflammation. Aim for varieties that are about 70 percent cocoa.

The citrus juice replenishes your carb stores, provides immune-boosting vitamin A and beta-carotene, and can help reduce inflammation.

While you shouldn’t eat red meat every day, having beef after a long workout is a great way to replenish protein and iron.