10 Great Home-Prepared Recovery Meal Ideas for Runners

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10 Great Home-Prepared Recovery Meal Ideas for Runners 10 Great Home-Prepared Recovery Meal Ideas for Runners www.runnerclick.com

An efficient workout does not involve running alone, it requires stretches before and after to prevent fatigue, proper hydration to replenish you and last but not least, a good meal that will restore energy lost so as to increase your bodies recovery process. Eating food at the appropriate time will help your body to improve the way you desire it. Just make sure to pass on the energy drinks.


Recovery is an important part of running and at all costs should not be ignored. While running, muscle proteins get broken down, thus reducing electrolytes and glycogen hence for a better recovery, muscles need to get restored and correspond to the new lifestyle of the individual. For optimum outcomes, you are required to eat 30 – 60 seconds after running. This because it is at this time that the muscles, raise the activity of enzymes making the body more effective at restoring glucose for energy and proteins for worn out muscles.

Avocado and toast


Smashing an avocado onto bread (whole- grain) then adding a little sea salt. The salt replaces sodium and other minerals that were lost during the workout. Avocados are full of Potassium that is shed when sweating and the monounsaturated fats in it improves the circulation of blood. For additional proteins, you can add a fried egg to the sandwich.

Cottage Cheese with fruit


This meal has a good combination of carbohydrates, proteins and calcium. The carbohydrates come from the fruit while the cheese gives the rest. The recommended cottage cheese should not be fat-free.

Egg scramble and vegetables

Both the egg white and the York are both very nutritious and contain fat soluble vitamins A, D, E and K. Scrambling the eggs with fresh vegetables such as spinach and mushrooms with Parmesan cheese.

Salmon and roasted potatoes


This fish is a great source of proteins, omega 3 and essential fatty acids. Research has proven that omega 3 reduces the heartbeat by creating elastic blood vessels and improve nervous system functioning. Consuming fish oil after a workout will greatly improve your immune system. The potatoes are a rich source of vitamin A and complex carbohydrates.


You could eat yesterday’s leftovers that are rich in proteins and carbohydrates such as chicken and roasted potatoes. This will relieve you of the work you would have done preparing a meal and still get to eat healthily.

Whole-wheat pasta


Pasta has a high percentage of carbohydrates hence can be taken before to maximize muscle’s glycogen and after a workout to replenish energy lost. Whole –wheat pasta is better than refined pasta because it contains one cup of it will give you six grams of fiber, it is highly satisfying and prevents constipation. In addition, it’s also a great source of energy.



Tomatoes contain the antioxidant lycopene which reduces the risk of degeneration of muscles cancer. They also contain a number of vitamins and minerals. Moreover, tomatoes add flavor to a lot of meals without adding calories. So tomatoes provide to a reliable and satisfying diet keeping you at a favorable weight without feeling impoverished.


Soy is amazingly versatile as you can it as steamed young soybeans, soy milk, tofu and as a protein from energy bars and burgers. Clinically, soy lowers cholesterol, prevention of osteoporosis and reduce undesirable symptoms during menopause. Soy is a splendid source of antioxidants known as phytoestrogens. It is also a great source of proteins that enable muscles to recover after running. Research has proven that soy is a great protein that enables muscles to grow as a response to training.



They are full of carbohydrates with no trace of fats. Bananas contain Potassium. Sweating during a workout reduces potassium . They are soft making it for them to be consumed while their covers make them flexible since they can be carried while running.



It is a vegetable that contains vitamins A, B6, C and K and Calcium and iron as well. Nutritionists rank kale as one of the most antioxidant-rich vegetables that provide a most desirable health. Kale has the property of being anti-inflammatory that may be caused by muscle damage and even result in serious issues in some cases.



They are the most antioxidant fruits in the universe. They have an enormous concentration of antioxidants called anthocyanin that provide health benefits such maintaining good conditions of blood vessels to preventing cancer. For best performance runners take cherries as they are able to reduce strength loss and sore muscles that you experience after running.


Benefits of recovery meals

Remodels the body

Running as a form of exercise strengthens the body with other aesthetic advantages. However, exercising for a long period of time can stress the body by making muscles sore and an increased appetite thus showing that the body needs nutrients. Remodeling is the tearing down of old and less adapted muscles so as to recover more efficient muscles. To remodel, the body requires the right raw materials such as the right amount of protein and carbohydrates, without these nutrients, all the investment in your body will go to waste.

Feeds muscles

Post-exercise nutrition should be taken seriously. Exercises result in depletion of carbohydrates, which is impossible to avoid. Therefore, refilling your body with carbohydrates is essential since they are a source of energy. Carbohydrates promote the release of insulin, a hormone that functions by transporting carbohydrates and amino acids into the muscle hence carbohydrates re-synthesis is quickened creating a balance between it and proteins and this accelerates repair of muscle tissue.

Replacing electrolytes

Running leads to a loss in electrolytes. Because of sweating, electrolytes function to transmit electrical impulses in the whole body. So after running, it is crucial you replace electrolytes with e.g. fruits, Dulce flakes.

Reduce acidity

Intense running results in building up of acid in the body. It is important that you neutralize this acidity, if not, the body will end up using the calcium of the bones and nitrogen from muscle tissue to neutralize it. Eating greens and fruits such as Lemon will help in neutralizing this acidity.


So, these are ten ideas for prepping you recovery meal. Remember, you can always add in other foods that you enjoy, and mix it up a bit. Make sure to always treat you body accordingly, for the stress it’s been through. A proper recovery meal after each workout will ensure your body get’s replenished with the nutrients it needs, and stays in top shape for the next.