How soon after running should I eat?

Aim to eat within 30-60 minutes of finishing, when your muscles are most receptive to glycogen replenishment. This is often called the recovery window.

What is the ideal carb to protein ratio?

A 3:1 or 4:1 carb-to-protein ratio is widely recommended for post-run recovery. This helps replenish glycogen stores while supporting muscle repair.

Is chocolate milk a good recovery drink?

Yes, chocolate milk has been shown in studies to be as effective as commercial recovery drinks. It naturally provides roughly a 4:1 carb-to-protein ratio.

Should I eat after an easy run?

After easy runs under 45 minutes, a large recovery meal is not essential. However, a small snack with some carbs and protein still supports recovery.

RunCalcs

Post-Run Recovery Calculator — Recovery Nutrition

Calculate your post-run protein and carbohydrate recovery needs.

Body Weight

Run Duration

Run Intensity

How We Calculate This

Post-Run Recovery Nutrition

After running, your body needs carbohydrates to replenish glycogen and protein to repair muscle damage:

Carbs: 1.0-1.2 g/kg body weight

Protein: 0.25-0.4 g/kg body weight

Fluid replacement should be 1.5 times the estimated sweat loss to account for ongoing losses after exercise.

Frequently Asked Questions

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Last updated: February 2026

All calculations are estimates. Always consult a coach or medical professional for personalised training advice.