What to eat after a run

The short answer: after a hard or long run, have carbohydrate and protein as soon as you can, ideally within about 45 minutes, plus fluids with electrolytes. If a proper meal is not possible straight away, a Recovery Drink gives you both.

What your body needs

• Carbohydrate refills the energy stores (glycogen) you used up. This sets you up for your next session.
• Protein repairs and rebuilds muscle. Quick-to-digest sources help in the first hour.
• Healthy fats (nuts, seeds, avocado, eggs, oily fish) help you absorb vitamins and make hormones. Keep them modest straight after a run, as they slow digestion.
• Fluids and electrolytes replace what you sweated out. In Hong Kong's humidity this matters even more; see electrolytes in Hong Kong's heat.

The first hour

For a marathon or other long effort, High5 suggests drinking about 400 ml of Recovery Drink as soon as you finish, another 400 ml one to two hours later, and eating a balanced meal as soon as possible. Mix it in a Protein Shaker 500 ml so you can take it with you in your bag. If you also want a carbohydrate and protein mix before or during long efforts, Energy Drink with Protein uses a 4:1 carbohydrate to protein ratio.

Meal ideas after a run in Hong Kong

You do not need anything fancy. Pick a mix of carbohydrate and protein:

• Rice or noodles with chicken, fish, tofu or eggs, plus vegetables
• Congee with egg or lean meat
• A tuna or chicken sandwich on wholemeal bread
• Greek yoghurt with banana and oats
• A banana, a handful of nuts and a glass of milk or soy milk

After a morning run, a light snack first (a banana, a recovery drink) and a full meal an hour or two later works well if you are not hungry straight away.

Drinks

Water is the basic choice. For a long or sweaty session, add electrolytes; ZERO tablets (see our electrolyte guide) or a recovery drink do the job. Coconut water is a natural option with potassium, but it has fewer electrolytes than sports products.

Match recovery to the session

An easy 30-minute jog does not need special products: a normal meal is fine. Use the recovery drink after long runs, races, hard intervals and back-to-back training days. Our marathon fuelling plan shows where recovery fits on race day.

Where to buy in Hong Kong

High5 Recovery Drink and the shaker are available at shops and clubs across Hong Kong and online from Streamline Sports. This is general advice, not medical advice; if you have a health condition or allergy, check ingredients and ask your doctor.