I asked three registered dietitians what they eat after a long run

I love a Sunday long run and often find myself mid-run thinking about what I’m going to eat afterward. My go-to post-run fuel has changed over the years, but I tended to pick a favorite and stick with it for several weeks. Kodiak cakes with maple syrup and almond butter were my favorite for quite some time and a burger often hit the spot as well.

After working with a dietitian during the period I considered myself to be a competitive athlete, my eating habits definitely changed for the better. I realized that I was often not eating nearly enough protein and the majority of the time I was waiting far too long after my run to eat.

This got me thinking. What do dietitians who run themselves eat after a long run? And what better way to find out than to ask? So I approached three dietitians who are also athletes to find out what they eat after their long runs.

Their answers had one thing in common: each meal was simple, balanced and helped to kick-start the body’s recovery process with minimal effort in the kitchen.

Eggs and rice is Kylee Van Horn’s go-to recovery meal

I chatted with Colorado-based registered dietitian and the author of Practical Fueling for Endurance Athletes, Kylee Van Horn, and asked her about what she eats after a long run. As an endurance athlete herself, Van Horn often works with endurance athletes to help them fuel their bodies and stay injury-free. I had the pleasure of working with her a few years ago and still follow her guidelines for post-workout fueling.

According to Van Horn, her go-to post-long run meal is eggs and rice. She said she likes this because the eggs provide high-quality protein, while the rice supplies carbohydrates that help replenish glycogen stores, and you can easily get it down. Van Horn tells me she really enjoys salty things after a run, and she adjusts the toppings to suit how she’s feeling that day.

It’s easy to prepare rice ahead of time (or even buy pre-cooked rice) and eggs cook very quickly, so this meal can be fixed pretty easily. But if Van Horn doesn’t feel like cooking, she will eat cereal and her favorite recovery mix, which she likes to make with chocolate milk.

A smoothie helps Vic Johnson recover without turning on the stove

Registered dietitian Vic Johnson holds a master’s degree in public health and specializes in sports nutrition for endurance athletes. He’s based in Utah and has worked with athletes at the collegiate level as well as successful endurance mountain runners. Johnson is also an endurance mountain athlete, so he knows the importance of coming up with nourishing, easy meals to fuel your body post-long run, but it turns out he’s not a fan of cooking

When I asked Johnson what he likes to eat after a long run, he said his go-to is a smoothie, which doesn’t require much time or energy to make. He said his smoothies usually consist of berries, greens, soy milk and protein powder.

Johnson adds that the smoothies he makes after a long run are a great way to get in fluids, carbs and protein, which are all needed for optimal recovery.

Holley Samuel builds a balanced recovery lunch around a turkey sandwich

Registered dietitian and podcast host Holley Samuel is based out of New Hampshire. Samuel is a runner and wellness enthusiast, and became an RD and certified personal trainer because she was so invested in learning how to fuel and train her body to reach its optimal potential.

Samuel’s favorite meal after a long run is a turkey sandwich on a sub roll or sourdough. She likes it to be loaded with provolone cheese, lettuce, pickles (for extra salt), and honey mustard. She typically pairs this with fruit (she likes kiwi), as well as some pretzels or a cookie.

Samuel said this meal has an adequate amount of both protein and carbohydrates to help fuel the recovery process, helping repair muscles and restock her glycogen stores. She also mentioned that it has a good amount of sodium and potassium to help replenish electrolytes lost through sweat, plus it’s easy for her to digest and it serves as a comfort meal. She’ll have either an iced tea or water on the side to help rehydrate as well.

Samuel pays attention to the timing of her meal, too. “I try to refuel within the first hour post long run even if I’m not hungry, as this kick starts the recovery process, including driving blood flow back to the GI tract and encouraging a return of appetite for the rest of the day!” she says.