8 Foods to Help Muscle Recovery After Long Runs

If You're Short on Time

5. Yogurt parfait

A cup of plain non-fat Greek yogurt clocks in at about 150 calories, but packs in nearly 25 grams of protein and about 30 percent of your daily calcium requirement. The protein helps to rebuild muscle (do we sound like a broken record, yet?), while the calcium helps to maintain strong bones. 

For a quick and easy yogurt parfait, layer 4 ounces of yogurt with a handful of berries, followed by the remainder of the yogurt and more berries. Top with your favorite, low sugar granola and a drizzle of honey.

6. Avocado toast

This millennial favorite is popular for a reason—it's delicious! It's also easy to prepare and very nutritious for runners. Avocados are packed with healthy mono-unsaturated fats as well as over a dozen vitamins and minerals. Whole grain bread will replenish carbohydrate reserves and don't forget to add a sprinkle of sea salt to replace lost electrolytes.

Related: Easy Breakfasts to Help You Fuel for a Long Run 

7. Whole grain cereal and milk

What could be easier than a bowl of cereal? If you're exhausted post-run, just grab a spoon. Choose whole grain, low sugar cereal and add 4 to 8 ounces of milk. If your milk is dairy-free (e.g. almond milk), make sure to add a bit of protein to your bowl, like a chopped walnut topping.

8. Banana and nut butter

Got a packed schedule? A banana and a packet of nut butter are an easy way to refuel on the go. Bananas are a great source of potassium, an electrolyte that is often depleted during long runs. They also provide a good dose of carbohydrates and protein, with 2 tablespoons of peanut butter supplying 8 grams of protein for less than 200 calories. 

Active logo READ THIS NEXT: 21 Foods That Will Fuel Your Marathon Training

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