Post-Run and Ride Recovery Nutrition: What to Eat and When

“Exercise is king. Nutrition is queen. Put them together and you've got a kingdom." - Jack LaLanne

Whether you've logged arduous miles on your feet or hammered through a tough bike session, what you eat after a run or ride directly affects how quickly you recover.  Eating well and resting after hard workouts help us overreach and gain physiological benefits without crossing the line into overtraining. 

This guide explains post-workout nutrition for runners and cyclists including what to eat, when to eat, and how to build a recovery routine that fits endurance training.

Why Post-Workout Nutrition Matters for Endurance Athletes

During moderate to hard training- such as long runs or intense cycling sessions- you burn through glycogen (stored carbohydrate), break down muscle tissue, and lose fluids and electrolytes through sweat.

Refuelling after exercise replaces what you have lost and helps you bounce back faster. This is especially important if you train, race, or compete more than once a day, such as triathlon training, stage races, or track meets with multiple events.

What you eat after training significantly impacts your post-run and ride recovery. Good post-workout nutrition helps your body:

1. Replenish glycogen- your primary endurance fuel.
2. Repair muscle damage, build muscle, and support adaptation.
3. Rehydrate and restore electrolytes.
4. Support your immune system.
5. Prepare for your next workout.

Skipping endurance recovery nutrition can leave you tired, sore, and more prone to mistakes and injuries. Conversely, eating properly supports faster post-run recovery and improves cycling recovery after hard rides.

Photo: Morgan Sarkissi for Unsplash

 

When to Eat After a Run or Ride

Post-run and ride nutrition timing is not essential if you have more than a day between exercise sessions. However, the end of an exercise session offers a handy cue and a fantastic opportunity to nourish your body and support recovery.  Quick refuelling becomes critical when you have multiple moderate-to-intense sessions within 24 hours- such as with triathlon training or stage racing.

During Exercise

Eating carbohydrates during longer workouts can protect your liver glycogen (Jeukendrup, 1999). This helps keep your energy and mental focus up and ready for the next workout.

The "Golden Window" (0-60 minutes)

Your muscles absorb carbohydrates and rebuild glycogen best after a running or cycling workout, so choosing the right post-training foods matters. Aim to eat a balanced meal or recovery snack within 30-60 minutes. Making the most of this window is essential if you have two moderate-to-intense activity bouts within 24 hours.

The 2-4 Hour Rebuild Period

Eat a meal within 2-4 hours of your post-exercise snack. Good recovery nutrition for endurance athletes involves a focus on choosing a healthy balance of carbohydrates, protein, and healthy fats to continue refuelling and stabilizing energy.

Hard Training Blocks or Two-a-Days

If you have another running or cycling workout within 8 hours, prioritize quick-digesting carbs right away (Murray, 2018; Naderi, 2025).

 

Recovery Nutrition Targets (Carbs, Protein, Fluids)

Endurance recovery nutrition targets the three "R's": Refill (or Refuel), Repair, and Rehydrate.

Carbohydrates: Refill Glycogen

• Target carb needs for runners and cyclists: 1.0-1.2 g carbs/kg body weight within the first hour.
• Higher priority if training again soon.
• If not exercising again in the short term, you can take a more relaxed approach and replenish your carb stores over 24 hours.

Protein: Repair and Build Muscle

• Target protein for post-run and ride recovery: 20-30 grams of protein within the first hour after exercise.
• Choose protein sources such as chicken, beef, and dairy products that are rich in the amino acid leucine. Or, mix plant proteins (e.g. beans and rice) to provide a complete profile of essential amino acids.

Fluids and Electrolytes: Rehydrate

• Hydration after running or cycling: aim to replace 125-150% of lost fluid.
• Add sodium if you sweat heavily- this improves absorption.

 

Example Post-workout Snack

For a 60 kg (132 lb.) athlete needing 60-72 g of carbs:

• 1 banana
• ¼ c oats
• 1 tbsp maple syrup
• 1 cup plain Greek yogurt

Provides: 380 calories, 30 g protein, 60 g carbs

For more on recovery nutrition check out the recovery handout from the Australian Sports Commission.

What to Eat After Running or Cycling

Below are simple running and cycling nutrition recovery options based on training intensity and duration.

 

Best Recovery Foods for Light to Moderate Sessions (Lasting 60 minutes or less)

You don’t need a large refuel but a balanced snack still helps. These snack ideas work well for quick recovery for short running or cycling sessions.

Post-exercise Snack Ideas

• Greek yogurt + berries + honey
• Smoothie with Greek yogurt + banana + chia or hemp seeds
• Whole-grain toast + peanut butter/cottage cheese + sliced strawberries
• Chocolate milk (a classic carb-protein combo)
• Hummus + pita + fruit

Best Recovery Foods for Hard or Long Sessions (Intervals, Long runs, Long Rides)

High-intensity runs and long cycling sessions deplete glycogen and elevate protein breakdown. These sessions focus on adding a meal within 1-2 hours of your post-exercise snack.

Step 1: Post-exercise Snack

Quick Snacks (within 30-60 minutes):

• Oatmeal topped with banana and protein powder.
• Bagel with egg or tofu scramble.
• Rice cakes + nut butter + jam.
• Recovery shake with 60-70 g carbs + 20-25 g protein.

Step 2: Follow-up Meal (1-2 hours later)

• Rice bowl with chicken or tofu, vegetables, and soy sauce.
• Pasta with lean protein, roasted vegetables, and olive oil.
• Burrito with beans, rice, salsa, and avocado.
• Stir-fry with noodles and protein of choice.

Photo: Tyler Bowditch for Gazelle Nutrition

 

Recovery Nutrition for Athletes Prone to GI Distress

If you struggle to eat after long or intense exercise, choose gentle, low fibre, low fat options. Easy-to-digest post-run foods and gentle post-ride recovery options include:

• Banana + sports drink + protein powder
• White rice + eggs
• Rice cakes + jam
• Apple sauce squeeze pouch + fruit and yogurt shake

Once your stomach settles after 30-90 minutes, follow with a full meal.

 

What About Fats?

Healthy fats (e.g. nuts, seeds, avocado, fish, olive oil) support recovery after running or cycling and address chronic inflammation. Skip high-fat foods right after exercise- they slow digestion. Add them to your follow-up meal instead. 

Hydration and Electrolytes: How to Rehydrate

Rehydrate after running and cycling with both water and sodium (salt). Sodium helps your body absorb fluids. You can get what you need from your usual diet and mindful drinking. If you need to recover quickly, for another exercise bout within 24 hours, or if you are dehydrated, reach for electrolyte beverages and drink fluids more aggressively (Shirreffs, 2013). 

Good hydration options:

• Homemade sports drink (half-and-half fruit juice  and water with a pinch of salt).
• Commercial sports and electrolyte drinks (e.g. Nuun, Tailwind, and Krono).
• Chocolate milk.
• Broth-based soups (great in cold weather).

 

Sample 24-Hour Recovery Plan After a Long Run/Ride

This sample recovery plan is useful after a long ride or run when recovery is a priority.

0-30 minutes

• Banana + 1 cup Greek Yogurt + ¼ cup oats + 1 tbsp honey
• Water +/- electrolyte/sports drink 

1-2 Hours

• Large meal: rice/pasta/bread + lean protein + vegetables + healthy fat (e.g. olive oil)
• Water and electrolytes as needed

3-6 Hours

• Snack: Greek yogurt + fruit + granola OR toast + nut butter
• Continue sipping fluids

Evening

• Balanced dinner with carbs, protein and vegetables.
• Before bed: small protein-rich snack if training again tomorrow (e.g. cottage cheese or yogurt).
  • Casein-rich foods may help with overnight muscle protein synthesis and recovery (Kim, 2020).
    

 

Photo: Jwelz for Unsplash

 

Common Recovery Nutrition Mistakes

 

Endurance athletes commonly make these mistakes in their nutrition recovery:

• Waiting too long to eat.
• Under-eating carbs because of misconceptions about gaining weight.
• Relying only on protein.
• Ignoring electrolytes when rapid rehydration is needed.
• Eating high-fat meals immediately (slows absorption).

Avoiding these mistakes accelerates recovery dramatically.

Key Takeaways

The best foods for running and cycling recovery are a mix of carbohydrates and protein. To optimize your post-run and ride nutrition strategies ensure that you:

• Eat within 30-60 minutes of finishing a run or ride.
• Prioritize 1-1.2 g/kg carbs + 20-30 g protein.
• Follow with a balanced meal 1-2 hours later.
• Hydrate with electrolytes (i.e. sodium), especially after long or hot sessions.
• Adjust recovery fuel based on intensity, duration, and gut tolerance.

Following these recommendations will set you up for an energized running and cycling training season.

References

Jeukendrup AE, et al. Carbohydrate ingestion can completely suppress endogenous glucose production during exercise. Am J Physiol. 1999;276(4):E672–83.

Kim J. Pre-sleep casein protein ingestion: new paradigm in post-exercise recovery nutrition. Phys Act Nutr. 2020 Jun 30;24(2):6-10. doi: 10.20463/pan.2020.0009. PMID: 32698256; PMCID: PMC7451833.

Murray B, Rosenbloom C. Fundamentals of glycogen metabolism for coaches and athletes. Nutr Rev. 2018 Apr 1;76(4):243-259. doi: 10.1093/nutrit/nuy001. PMID: 29444266; PMCID: PMC6019055.

Naderi A, Rothschild JA, Santos HO, Hamidvand A, Koozehchian MS, Ghazzagh A, Berjisian E, Podlogar T. Nutritional Strategies to Improve Post-exercise Recovery and Subsequent Exercise Performance: A Narrative Review. Sports Med. 2025 Jul;55(7):1559-1577. doi: 10.1007/s40279-025-02213-6. Epub 2025 Apr 12. PMID: 40221559; PMCID: PMC12297025.

Shirreffs SM, Sawka MN. Fluid and electrolyte needs for training, competition, and recovery. J Sports Sci. 2011;29 Suppl 1:S39-46. doi: 10.1080/02640414.2011.614269. PMID: 22150427.

 

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Written by: Ashley Leone, RD, MSc, IOC. Dipl. Sport Nutr

Ashley is a sports and performance dietitian and the Founder of Fuel Kit and the Owner of Gazelle Nutrition Lab. Ashley has been a dietitian for over 25 years and holds a Master of Science degree from the University of Toronto, as well as a Diploma in Sports Nutrition from the International Olympic Committee.