{"id":138985,"date":"2025-05-15T15:30:49","date_gmt":"2025-05-15T19:30:49","guid":{"rendered":"https:\/\/runningmagazine.ca\/?p=138985"},"modified":"2025-06-21T10:18:54","modified_gmt":"2025-06-21T14:18:54","slug":"5-perfect-snacks-to-power-your-post-run-recovery","status":"publish","type":"post","link":"https:\/\/runningmagazine.ca\/health-nutrition\/5-perfect-snacks-to-power-your-post-run-recovery\/","title":{"rendered":"5 perfect snacks to power your post-run recovery"},"content":{"rendered":"

The best post-run snack? One that you\u2019ll actually eat. You don\u2019t need a perfectly calculated macro-ratio or a $12 smoothie to recover perfectly. What matters is getting something<\/em> in within 30\u201360 minutes post-run. These five snacks strike a smart balance of protein, carbs and recovery-boosting nutrients\u2014without feeling like a chore to make. Snack smarter today, and your legs will thank you tomorrow.<\/p>\n

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Cottage cheese + kiwi + honey<\/strong><\/h2>\n

Don\u2019t sleep on cottage cheese. It\u2019s packed with casein\u2014a slow-digesting protein that supports muscle repair over time. Add chopped kiwi (a surprising vitamin C powerhouse that helps with collagen production) and a drizzle of honey for quick carbs that restock your glycogen stores. The combo hits fast and slow recovery<\/a> needs in one bowl.<\/p>\n

Make it a recovery win: \u00be cup low-fat cottage cheese, 1 sliced kiwi, 1 tsp honey.<\/p>\n

\"muffins\"
Photo: Unsplash\/yehor-milohrodskyi<\/figcaption><\/figure>\n

Post-run recovery muffins<\/strong><\/h2>\n

These aren’t your average muffin. These are low in sugar but rich in carbs, potassium<\/a> and whole grains. The oats help refuel, the banana offers electrolytes and the eggs pack in some recovery protein.<\/p>\n

(Makes 6 muffins)<\/strong><\/p>\n

1 ripe banana, mashed<\/p>\n

1 egg<\/p>\n

1 cup oats<\/p>\n

\u00bd tsp baking soda<\/p>\n

Dash of cinnamon<\/p>\n

Optional: 1 tbsp maple syrup or dark chocolate chips (or add cranberries, fruit or nuts of any kind).<\/p>\n

Mix, scoop into a greased muffin tin, and bake at 350\u00b0F (175\u00b0C) for 15\u201318 minutes. Perfect to batch and freeze.<\/p>\n

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Sweet potato toast with almond butter and chia seeds<\/strong><\/h2>\n

Slice a sweet potato lengthwise into slabs and toast until tender. Top with almond butter and chia seeds for a snack loaded with anti-inflammatory fats, plant protein<\/a> and complex carbs. It\u2019s crunchy, creamy and a lot more fun than another rice cake.<\/p>\n

Try: 2 slices toasted sweet potato + 1 tbsp almond butter + 1 tsp chia seeds.<\/p>\n

\"granola<\/p>\n

Greek yogurt \u201cparfait\u201d with quinoa & tart cherries<\/strong><\/h2>\n

This bowl does more than look pretty. Greek yogurt gives you more than 15 grams of protein, while quinoa adds complex carbs and a nutty texture. Tart cherries aren\u2019t just trendy right now\u2014they\u2019ve been shown to help reduce muscle soreness. It’s recovery science in a bowl<\/a>.<\/p>\n

Try: \u00bd cup plain Greek yogurt + \u00bc cup cooked (chilled) quinoa + \u2153 cup frozen tart cherries + cinnamon.<\/p>\n

Runners: why you should eat a bedtime snack<\/a><\/p><\/blockquote>\n