Post-run nutrition is often something that is overlooked. The focus is often on carb-loading pre-run, and what we eat post-run isn't always as big a focus.

After a big run your glycogen levels will be low, and you will be left with micro-tears in your muscles as well as depleted electrolytes and minerals. It is vital you eat the right foods to replenish these nutrients and repair your muscles.

So what should your post-run nutrition look like?

Carbohydrates and protein should be the focus post-run, as well as rehydrating with adequate fluids. You should aim to eat immediately after a big run, ideally within 30 minutes but don't wait any longer than 2 hours.

Carbohydrates are key in replenishing glycogen stores so the body is ready for your next training session. Glycogen is our greatest store of potential energy in the body, so if we want to continue performing at a high level, we need to keep glycogen levels high.

Protein is another important nutrient post-run, or post-workout, as it is necessary to repair and rebuild the micro muscle tears that occur during training.

And don't forget to hydrate! You lose a lot of fluids through sweat, so be sure to consume plenty of water and even add in an electrolytes powder to supplement the nutrients and minerals lost. If you feel like after a big run you just cannot satisfy your hunger no matter how much you eat, it may be because you are dehydrated! This is because the brain can often misinterpret dehydration as hunger.

Post-run snack ideas

• Greek yoghurt with banana, berries and honey
• Banana protein smoothie
• Apple with 1 tbsp peanut butter
• 2 slices of wholegrain bread with 2 tbsp nut butter
• Pita bread, carrot sticks and hummus
• Can of tuna with rice and vegetables

Or try out the recipe below for my Crispy Salted Peanut Brownie Protein Balls! They are packed with a good hit of protein and carbohydrates as well as some healthy fats to make them a perfectly balanced snack to help you refuel post-run and keep you full and satisfied until your next meal.

Crispy salted peanut brownie protein balls

Serves: 16 balls, enjoy 2 per serve

Ingredients:

• 1 1/4 cups pitted dates1/2 cup walnuts
• 45g vegan chocolate protein powder
• 3 tbsp cacao powder
• 1/2 cup + 1 tbsp natural peanut butter
• 1 tsp vanilla extract
• Pinch of salt
• 1/2 cup puffed rice or quinoa

Method:

1. Soak the dates in boiled water for 15 minutes to soften.
2. Then place the dates into a food processor or high-speed blender and blend into a paste. 
3. Add in the remaining ingredients, excluding the puffed rice/quinoa, and blend until a thick batter forms. It should hold together firmly when pressed.
4. Fold in the puffed rice/quinoa.
5. Roll into 16 balls and refrigerate for 1 hour to set.
6. Enjoy 2 balls as a post-run refuel snack! 

Elise is a certified Health & Nutrition Coach and recipe developer who is passionate about helping women break free of diets, enjoy the foods they love and find balance. Elise is always sure to include some form of physical activity in her day – from a weight training session to a gentler Pilates workout or yoga flow.

Elise’s favourite pair of shoes to keep FIT in are the ASICS Gel-Kayano 28.

You can find more of Elise’s recipes and nutrition tips over on her Instagram.