Post-Run Recovery Fuel: How to Eat When You’re Not Hungry
HEALTH & NUTRITION
Post-Run Fueling: Why It Matters & How to Eat If You’re Not Hungry
You just finished a tough run, and the last thing you want to do is eat. And we’ve all heard the old adage, “Listen to your body,” so it probably seems wise to skip the post-run fuel.
But unfortunately, runners can’t always count on hunger cues to support proper fueling…And skipping post-run fuel can seriously hinder your recovery and physiological adaptations to your training.
Even if you don’t feel hungry, your body needs replenishment. Proper post-run nutrition helps repair muscles, replenish glycogen, and reduce fatigue so you can bounce back stronger for your next run. Here’s why you might not feel like eating after a workout—and what to do about it.
Why You Might Not Feel Hungry After a Run
1. Elevated Cortisol (Stress Hormone Response)
Running—especially long or intense sessions—spikes cortisol, your body’s primary stress hormone. While cortisol is necessary for energy production during exercise, high levels post-run can suppress your appetite.
2. Increased Body Temperature
Exercise raises your core temperature, and digestion slows when your body prioritizes cooling down. This can make food seem unappealing immediately after finishing a workout, especially in hot or humid conditions.
3. GI Distress from Poor Fueling
If your pre-run meal or intra-run fueling/hydration strategies weren’t ideal, you might experience nausea, bloating, diarrhea or an upset stomach post-run. Poor hydration, inadequate electrolytes, or consuming the wrong types of fuel can all contribute to GI discomfort.
The 3 Keys to Proper Post-Run Nutrition
Even if you don’t feel hungry, your muscles still need fuel to repair and recover. A well-balanced post-run meal should include:
✅ At least 20g of protein for muscle repair ✅ Adequate carbohydrates (0.5-1g per pound of body weight) to replenish glycogen ✅ Electrolytes to replace lost sodium, potassium, and magnesium
Best Post-Run Food Options
Smoothies with protein powder, banana, yogurt, and milk
Greek yogurt with granola and honey
Eggs with toast and fruit
Rice with chicken and avocado
What If You Have No Appetite? Try Liquid Calories
If solid food feels overwhelming, liquid calories can be an easy way to get the nutrition you need without stressing your digestive system.
Great liquid recovery options:
✔️ Protein shakes ✔️ Smoothies ✔️ Overnight oats prepared with extra protein from protein powder or Greek yogurt
What If You’re Experiencing GI Distress?
If your stomach is unsettled post-run, forcing down food can make things worse. Instead, start with easy-to-digest options like:
✔️ Salty broth – Helps replenish sodium and can settle an uneasy stomach. Bone broth and some rice or noodles can help get your body the nutrition it needs to recover too! ✔️ Sports drinks – Provide quick-digesting carbohydrates and electrolytes. Just be sure to get protein soon after! ✔️ Plain crackers with electrolyte drinks – Gentle on the stomach while offering some carbs. Protein will still be necessary once you’re feeling better.
The Bottom Line
Post-run nutrition is essential—even if you’re not hungry. Whether due to cortisol, overheating, or GI distress, appetite loss shouldn’t be an excuse to skip recovery fuel. Prioritize protein, carbs, and electrolytes in an easy-to-digest format, whether that’s a smoothie, chocolate milk, or broth.
The sooner you refuel, the faster you’ll recover—and the stronger you’ll feel on your next run!
PMID: 28919842
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