Blog o bieganiu sBIEGACZA - porady, ćwiczenia, diety dla biegaczy
  • Polski
  • English
Facebook runnerssphere Szukaj
> What to eat after running – morning and evening

What to eat after running – morning and evening

Publish date 12.10.2022

You can read it in 7 minut 259 views

What to eat after running – morning and evening

Some people think that it only matters what you eat before a workout so that you can run comfortably and not with a full and heavy stomach. However, this is not true, as what you eat after running is also extremely important. 

After running, your body needs the right nutrients. Of course, you should choose healthy and balanced meals that will make you full but will not affect weight gain. Remember not to let yourself get into a vicious circle. Which one? 

I run for X km , now I can eat a doughnut or burger“.

It doesn’t work like that. That’s why, in this article, I’ll give you tips on what to eat after running in the morning and in the evening. 

What to eat after training – in the morning 

It is most likely that you ate a quick and light snack before your run in the morning. It could also be that you ate nothing at all. It all depends on how you prefer to run. However, you must remember that eating breakfast after your workout is very important. It is this meal that will keep you energized for the next few hours. 

However, what should be on your plate at breakfast? A meal that contains carbohydrates and protein. It’s all about recovering from your morning workout, keeping you satiated for the next few hours, and rebuilding your muscles. 

What are the best meals to eat after a run in the morning? What to eat after a run? I have some suggestions.

Natural yogurt, muesli, and fruits

Want to eat something light for breakfast but have energy for the next few hours? A good option would be to combine natural yogurt, muesli, and fruits – here you can choose your favorite ones. 

You can also make this into a delicious smoothie to drink. Simply blend the natural yogurt with the fruits. Add some muesli to it and BOOM – a delicious and healthy post-run breakfast is ready. You’ll have time to prepare it quickly before you leave for work. It won’t take long, which is a plus if you live a fast life or have extended your training a little and want to make it in time for your daily business. 

Not only is such a breakfast quickly digestible, but it’s also a good source of electrolytes if you make yourself a smoothie. 

“What? I won’t believe that my stomach will be full after this kind of breakfast”

Believe me, muesli is the perfect addition to your morning breakfast and will keep you satiated for the next few hours. 

What to eat after running in the morning, that is quick and light? Natural yogurt with muesli and fruits. 

What to eat after a run - smoothie

Whole grain bread and dried or fresh fruit

It’s often the case that you don’t feel hungry after a run, but you need to eat something. Even a very small portion. Remember that breakfast is the most important meal of the day. Therefore, you can choose whole grain bread with honey or dried fruit as your morning meal. You can also choose fresh fruit and combine it with natural yogurt. 

This is a great option for breakfast. All because it has a lot of fiber and protein. Because of this, you are sure to feel satiety in your stomach for several hours. 

Omelet with vegetables 

Are you still wondering what to eat after running in the morning? If you are very hungry and have a little more time in the morning, you can prepare a delicious omelet with vegetables. You will probably always have all the ingredients at home. All you need are eggs, milk, salt, pepper, and the vegetables of your choice. 

You can make such an omelet in a few minutes and enjoy a delicious and balanced meal, which will ensure that you are not hungry and can perform your duties with energy and enthusiasm.

What else can you eat in the morning?

I’m sure you’re full of ideas yourself as to what to eat after running in the morning. However, here are a few more ideas:

  • cornflakes with milk (whether the milk is warm or cold depends on your preference),
  • scrambled zucchini with arugula, 
  • hard-boiled or soft-boiled eggs with dark bread, 
  • vegetable salad with whole grain bread,
  • oatmeal.

What do you like to eat most in the morning? Maybe you have interesting meals that give you energy and ensure you are not hungry before you leave for work. 

What to eat after training – in the evening 

This is certainly something you already know well, but you should eat your evening meal at least 2-3 hours before bedtime. Sometimes this is difficult because you choose to run in the evening. 

Do you feel like having a meal when you get back? Try to eat a small meal at least an hour before you go to bed. 

You need protein and carbohydrates after your workout just as much as you do in the morning. This is all to rebuild your muscles and replenish your glycogen stores. 

You’re probably more concerned about what you eat in the evening because you’re afraid that the effort you put into training during the day will go to waste and you’ll still start to gain weight before bedtime. 

However, what to eat after running in the evening?

Pasta with chicken and vegetables 

As you can guess, the recipe for this dish is very simple and doesn’t require standing in the kitchen for long. All you need to do is dice the chicken, fry it, and cut up your chosen vegetables. It’s also a good idea to fry them in a pan. You can add them to the same pan as the already browned chicken. Then cook the pasta and… mix everything. That’s how you have a simple, quick, and healthy meal. It’s sure to satiate you. 

You can easily eat this meal after a run. The best time to do this is late in the evening, i.e. 7 pm. 

Eating after running - pasta, chicken and vegetables

Fish with vegetables

Not a fan of chicken? How about fish? This is also a great idea for a post-workout meal. 

Why eat fish after your evening workout? First of all, fish contains protein, which is essential for every runner. What’s more, it also contains amino acids which, in combination with protein, help with protein synthesis. 

What does this mean? Easier muscle building.

Sandwiches with chicken, mozzarella, and tomato

What to eat after running when you are not very hungry? You can snack on something small. Dark bread sandwiches with pre-fried chicken would be a great idea. You can also add mozzarella, tomato, or lettuce here. 

I am convinced that such a meal will satisfy your hunger and you can go to bed peacefully after 1 hour. 

What to eat after running to lose weight in the evening?

If you want to lose weight, it’s best to run in the morning. Why? Because that’s when your metabolism is better. However, sometimes you may not be able to run in the morning. Obligations may interfere with the workout you want to do and so you have to run in the evening. 

Then remember to eat at least 2 hours before going to bed. Before your workout (2-3 hours), eat something bigger so that hunger doesn’t bother you during or after your workout.

One, if this happens and you are hungry after your workout, you can eat something light. 

What to eat after running to lose weight? Here are some suggestions! 

Peanut butter with wholemeal bread 

If you want to bet on something sweet you can choose peanut butter. Buy a nutritious one, without additives or preservatives. It has to be tasty and healthy. 

You certainly don’t want to eat peanut butter on its own. Therefore, spread it on a slice of whole-grain bread. Then you will satisfy your hunger and after 1-2 hours you can finally go to bed.

What to eat after running - peanut butter

Banana on a rice wafer

What to eat after a run? Rice waffles are very popular right now. All because they are not calorific, and you can satisfy your hunger with them. However, probably not everyone wants to eat rice waffles alone. That’s why it’s worth cutting up a delicious banana and putting it on a wafer. 

Such a meal will be quickly digestible, and you will eat it with relish and be able to go to bed soon after. 

Tomato sandwich 

Another great quick and light meal for the evening is a tomato sandwich. You can eat it when you have little time left to go to bed and you feel hungry after a workout.

Yogurt 

You can also eat yogurt shortly before bedtime. This option is great because you don’t have to prepare anything. You simply take it out of the fridge and…. the meal is ready. It will satisfy your hunger shortly before you go to bed. 

Why is a proper diet so important?

Some people think that training and proper exercise alone are enough to achieve a beautiful figure. Unfortunately, it doesn’t work like that. To train your body and for it to become slim you also need to take care of what you eat – i.e. your diet. The right diet will make sure you see the results you want sooner. 

Dieting means – reducing snacking and rewarding yourself. What does this mean? After a workout, many people think that because they have run they can afford, for example, fast food or high-fat foods. This is not the case. You need to stick to a good diet and lead a healthy lifestyle to achieve your goal. 

Now you know what to eat after a run. You also know what to eat after running in the morning and the evening and also what to eat after running to lose weight. As you can see it’s very important to have a proper and balanced meal after a workout. Thanks to this you will be able to achieve your perfect figure and lead a healthy life. 

Maybe you want to see what to eat before running? If, yes click HERE!

They may appeal to you:

07 02.2024
Recovery supplements for runners – what will help you after a workout?

Recovery supplements for runners – what will help you after a workout?

Running is one of the most popular forms of physical […]

15 12.2023
Best fruits and vegetables for runners – what should you include in your diet?

Best fruits and vegetables for runners – what should you include in your diet?

Running is one of the most popular forms of physical […]

09 11.2023
What diet for stronger joints – what should you eat?

What diet for stronger joints – what should you eat?

Have you heard about how running can damage your joints? […]

27 09.2023
Light meals – not only before running. Find out 10 interesting suggestions

Light meals – not only before running. Find out 10 interesting suggestions

It is important to eat a proper meal before running. […]

10 07.2023
Keto diet and running – is running on a diet without carbohydrates possible?

Keto diet and running – is running on a diet without carbohydrates possible?

I bet you’ve already heard a bit about the keto […]

04 07.2023
Anabolic window – what is it, what to eat up to 2 hours after running, and why?

Anabolic window – what is it, what to eat up to 2 hours after running, and why?

You’ve probably already heard a lot about what you should […]

15 06.2023
Vegan diet for athletes – what to eat to have the strength and energy for daily workouts?

Vegan diet for athletes – what to eat to have the strength and energy for daily workouts?

Numbers of people who are into vegan diets are more […]

19 05.2023
Healthy eating habits – what should you change in your daily diet?

Healthy eating habits – what should you change in your daily diet?

You should introduce healthy eating habits into your life not […]

05 05.2023
Nutrition mistakes made by runners – what you should know?

Nutrition mistakes made by runners – what you should know?

Every beginner runner focuses on the basic things to prepare […]

28 11.2022
What to eat after a workout at night to wake up rested and recovered? – 8 meals 

What to eat after a workout at night to wake up rested and recovered? – 8 meals 

Are you not a morning bird and don’t want to […]

28 11.2022
Running but not losing weight – why doesn’t running get results?

Running but not losing weight – why doesn’t running get results?

Running is a sport for which you don’t need extra […]

17 10.2022
How much to run for weight loss – 10 pounds, 20 pounds, and more!

How much to run for weight loss – 10 pounds, 20 pounds, and more!

The reason why someone started running can be very different […]

14 10.2022
Running after eating – how long should you wait before training?

Running after eating – how long should you wait before training?

The title of this article is sure to make those […]

14 10.2022
What to eat before a running race – 3 days, 1 day, a few hours

What to eat before a running race – 3 days, 1 day, a few hours

Are you a runner and recreational running alone is not […]

12 10.2022
What to eat after running – morning and evening

What to eat after running – morning and evening

Some people think that it only matters what you eat […]

10 10.2022
What to eat before running to make training effective?

What to eat before running to make training effective?

Do you think that exercise, training, and running alone are […]

X

Join our newsletter

stay up to date with tips for runners

Sign me up