Eat like this to feel better running

Running can take a toll on your body, but proper nutrition can help you recover faster and perform better.
In this video, we explore the best foods and nutrients for runners to consume post-workout (and timing). From protein to carbs, we'll break down the science behind recovery nutrition and give you practical tips for incorporating these foods into your diet.
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[@matthewmccooke7748]

Calorie debt is a real thing, creeps up on you during high mileage periods, brain fog, irritability not a good look. It's just a fuel problem but its a rough way to feel. It will spoil the experiance of getting better. I think some glucose before running helps hold it off, I take a spoon of honey and a few sips of water. Eating a proper meal after is a must, the work out is not really over until you have eaten properly.

[@DeeKay1911]

As a marathoner I run around 60 km a week at the moment. From this video it sounds like I eat too long after my runs. Especially on days with morning runs where I don’t eat until lunch. Just afraid to take all these advices too far and eat much more than needed and gain weight (not what I want)

[@ryanmiskin8925]

@@DeeKay1911 you don't have to eat more overall, just give your body fuel right after a workout. It's scientifically proven to help recovery and gains.

[@nathansmith5041]

@@DeeKay1911 it's a common fear that a lot of athletes have but the number of extra calories you'd have to eat is way higher than what we think. My suggestion always is to keep a food journal for a week to truly see how much you eat.

[@MyJoey90]

Eat dark chocolate

[@christianortiz7732]

Dude omg yes. Some people never understood when I told them about this kind of thing.

[@marcoimseng6105]

Thank you stephen for all the videos. They are so helpful for me as a amateur runner👍

[@donovanmifsud8664]

Hi I'm 24yrs from Malta , your channel is amazing 🙂💪been referred to by Cole running channel ,been running for 3 years now and a year with a club , started at 86kgs now at 63kgs weight,an ex smoker ........ also currently training for a half by February end looking to go sub 1'37 down from 1'44✌️🙂 Had an 18 km long run this morning , choc milk cereal and black coffee 1hr 30 min before run , then after I took toast with 2 fried eggs and cheese to kick start recovery , than had a tofu , tuna and avocado salad some 2 hrs later, I'm gonna night shift so nutrition evolves round my needs , snacked on a bowl of popcorn in the afternoon and had a late pesto pasta meal dinner with boneless thighs before my nightshift 🙏💪 Keep up the good content very helpful 🔥🫡

[@graceisonline]

I can't believe how helpful and relatable this is. I'm not an Olympian, not by a long shot. But I've been more active and have found it hard to get calories in after running and strength training. Thank you for the tips!

[@981_pdk3]

Wow great vid I tested eating more and felt fantastic within 2 hours after gym plus 8 km run. Now I feel I could do a double run but that would not have been possible for me before as I just wasn’t eating enough. Thanks so much Stephen

[@harvindersinghuppal2162]

Thanks alot Stephen you come across as a cracking guy .....as a 50 plus dad who's got croaky knees and isn't actually a runner (i'm more into cycling) ... there's still a massive amount to take from your channel. So thanks again it's much appreciated.... godspeed on your journey (i used to be an avid watcher (sadly not a do'er) of all things athelics related but fell out of love with it after all the doping scandals) to the starting line at the olympics

[@ryanmiskin8925]

Been binging your channel for a few days now. I've a very novice 37 year old runner, working on trying to get a 20min 5k, and your channel is absolutely gold for helping me get the last bit of ability out of me (I feel like a 20min 5k is about my limit).

[@GaryJahman]

Same! Just one year younger and last year did my first half marathon 😊

[@gavinmcmillan6222]

Good luck guys. I started running at 42 years old… sub 20 is a great goal, very fast. But trust me it is just the start, after that sub 20 you can keep improving, a lot.

[@Strizzle81]

​@@gavinmcmillan6222 I feel like genetics with fast twitch muscles and weight play a large role in running a sub 20min 5k...especially at 40+ yrs old. I'm 41 & 6'3" 185lbs and have run for 1.5 years consistently doing a 3:39 marathon on a hilly course in the fall. Ran (5) 5k's at 25 yrs old and pb was 21:20 and could prob run 21:00 flat now. Sub 20 seems like next level..

[@ryanmiskin8925]

@@Strizzle81 I'm 6'2" and around 175-180lbs but have never been a runner, always just played basketball all the time when I was a teenager. I ran my first 5k with literally no running for the 3 years prior, on 10-1-22 at a time of 32:12. I then started training consistently right after, and on 12-10-22 I ran a 23:35, which surprisingly was within a few seconds of what my watch race-predictor was saying also. I haven't raced since then, but the ol' watch is saying 21:47 at this moment...so I'm shooting for sub-22min next month...and hopefully under 20min by the end of this year. I know that last 60-90 seconds is really going to be hard to get rid of, but I'm here for it.

[@Strizzle81]

@@ryanmiskin8925 Noice! I'm in a similar boat....played basketball and tennis in high school. You'll get there if you stay consistent

[@jonhannula2022]

Hey Stephen, this is Jonathan your content is incredible I like how you stay humble and you are simple! I guess I had one question specifically and that was what is a good fat for runners. I’m doing a half marathon in September I watched your video I watched several videos, and I really like them a lot about threshold and other contents of a good running. What would be a good fat during work I don’t normally pack a heavy lunch because my job is pretty hectic, but I do eat healthy to keep. My brain is foggy after work.

[@Carrottoprunner]

Great advice, I didn’t even realize some of this about eating. Thank you!

[@YOUTUBEURJordanMOUROTLARONDE]

Very good channel ❤❤❤

[@JouneyOfTheAmateurRunner]

Hi , This is gold, many thanks for making this, it’s truly excellent 👍🏻 keep up the great videos Stephen🏃‍♂️💨💨

[@juanpabloescobosa8700]

Thank you so much, i know i searched for the information but you explain it so well, shout out to all the runners in the comment section 🎉

[@maxfulcom]

Hey Stephen, love your videos. I’ve struggled for quite some time with what I should take immediately after my runs. Should I start with the protein shake, or electrolytes. And even in terms of beverage, can’t figure out what the real difference is between electrolytes and isotonic drinks, and therefore when I should take each of them. Any advice is welcome as I’m probably messing up my recovery at the moment 😅 Thanks

[@IRunThings]

New subscriber. Because one of my own subscribers mentioned I should do it. Liking this video! It's something I need to improve on myself

[@GROBU]

Yo brother loved the video first time come across you. Thanks for the tips

[@adultandpaediatricdentalcl2228]

I like your simple and modest approach teaching approach. Thanks

[@MsTrinichic]

love your content from Trinidad 🇹🇹

[@MattShubert]

I'm glad you addressed the early runs for working professionals, that's totally me. Up at 5:30, running by 6:00, and with shifting focus to work pretty much immediately after the stretch&shower, I sometimes struggle to get substantial calories in until a few hours later. Personally, using Tailwind Rebuild (I'm sure there are equivalent recovery mixes but I'm a Tailwind fanboy) right when I get back inside from the run has made a HUGE difference in how I feel and I can usually make it until the later meal without much issue.

[@michellebones]

Hi how many times a week do you run? I used to run 5-6 times but reduced it as thought this was too much. Also gaining injury’s. I run at 6am before work a couple of times and by lunch I feel exhausted too .. how do early mornings effect you at work? Just interested in other peoples take on things :)

[@MattShubert]

@@michellebones Hi Michelle, I have been doing 6 run days a week for a while now, I find that my mornings are okay as long as I make sure to get enough sleep, a ton of water before and after the run (especially now as it is a steamy summer for me here in Australia), and as I mentioned in my first comment, I take Tailwind Rebuild immediately after harder efforts as well to begin recovery immediately. I also dedicate at least 15 minutes post-run to deep stretching and foam rolling. I'm at the point now where I don't even have any coffee until late morning, sometimes my afternoon will drag a bit but if I get up and move around and maybe get an afternoon snack I can make it through without much issue. Good luck!

[@chrism589]

Simular to me. Out the door at six 2 to 3 times a week and run halfway to work then on the train but taking a recovery drink with me. Get to work and eat some cereal etc. It's working out great making it part of my commute.

[@levinoswarts827]

Great content ❤️

[@TkONe22]

your videos help me so much. Thank you so much!

[@jeffreyalas210]

hello! great video... my question is can I replace a protein bar with a protein shake 20mins after a training session?

[@JouneyOfTheAmateurRunner]

Just amazing - thanks so much for this video 👍🏻🏃‍♂️💨💨

[@scottburrell4100]

Very interesting Steve, thanks. If it's not on your list would be good to see a day in the life specifically around food for you. I know day in the life are fairly common video formats on KZbin but would be good to see one specifically around your eating and like all your stuff being completely honest. I remember one recently about not eating cookies, high sugar things or toast as you keep going and going at them. Be cool to see all your main meals and any snacks as a day in the life! Thanks

[@stephenscullion262]

I will soon, I guess a food one and perhaps a training style one.

[@scottburrell4100]

@Stephen Scullion - Olympic marathoner Yeah, that'd be great. Food is the one thing everybody could change to become better/faster. For some people they just can't do countless s&c, double runs, sleep 8 hours a night...the list goes on! Food is the one thing that people can change without excuses! Top man, loving your videos at the moment. There are many running KZbinrs as I'm sure you know but your videos are that little bit different to the norm and incredibly insightful/interesting! Cheers.

[@martynask5681]

What camera it was filmed? Great quality

[@Kelly_Ben]

As an ultra runner, I often do easy runs immediately after a substantial meal, to get my stomach used to it. I often wonder if refueling after a run is necessary, since I ate a full meal before the run?

[@margaretblake5051]

i run in the evening before dinner. If a typical dinner is broccoli/chicken/rice, would it matter to eat the veg before the protein? I've heard some say it's important to eat protein first

[@osasumweneweka2183]

Defintly gonna work on food fueling nutrition great video Stephen, high fives Sasu 20min before big meal bar

[@SamsaraRevolves]

Is there any reason not to have a protein + mass builder shake (I'm really thin and need extra calories) and then a larger meal 1-2 hours later instead of a small protein bar followed by the meal?

[@igloozoo3771]

Your wardrobe is very stylish. You should post what you are wearing in the KZbin descriptions and work to get those sponsored.

[@KamilleN16]

thank you

[@ersinmehmet]

Fantastic, informative, solid advice and down to earth guidelines! Thank you for your vids Scully! If you are running Berlin? I’ll look out for you to wish you good luck! Respect 🫡 Ersin

[@sotimak6554]

Great tips

[@gamingwithlegend3183]

Hi sir I only got time for running only on Saturday and Sunday,bcz Monday to Friday I have to go for job 10 to 6:30 and along with that my 4 to 5 hr spent on traveling on every day.

[@religionofrunning253]

Thanks

[@Trailrunner1978]

Thanks for advice you gave in another vlog. I ate 3 hours before easy pace 30 K longrun yesterday, and "microdosed" both carbs and water/sportsdrink right before and during run. Became the best longrun I have done in winter here and in sum I used lesser amount of carbs than usually during the run. Could you do a vlog on how to structure longruns, example how much marathon pace should one incorporate, or should one do easy/steady longruns etc. Maybe you have done it before.

[@stephenscullion262]

Haha I love this so much. It’s absolutely gold

[@chauvinwuilliam9004]

Hello ! I just find hazardly this vidéo. If i understand well, before easy jog or little pace jog: water plus electrolyt or salt ? Best regards Wuilliam

[@chrisotc6832]

Absolutely...to stop sugar spikes and crashes,eat your greens 🥦(fibre) then good fats/protein and lastly carbs!✊

[@decathlete2000]

you mean in that order ? cant you mix it all ?

[@TheMeyerWay]

Is there any benefit taking creatine??

[@user-zs6em8zv4h]

Thanks champ

[@Stevenc1984]

My post run snack is always wholemeal bread toasted with good quality peanut butter. Meals are often pretty good a mix of slow release carbs, some veg and protein. The one thing I need more ideas on are snacks. I've subbed out milk chocolate for dark(85% Cocoa) about 50% of the time and I'm also eating protein yoghurt (which is low sugar & low fat). Some of my other snacks are less healthy... biscuits, milk chocolate, flapjack, occasional bags of crisps (3/4 packets a week?). I'm doing around 50-60 miles per week and weight/fat% is pretty good, but I'm focusing on increasing my running strength. Do you have any recommendations regarding other snacks? cheaper/less processed the better, thanks.

[@MR-wh5wp]

Protein pancakes? Fruit?

[@Stevenc1984]

@@MR-wh5wp Fruit is a good shout, I should probably include more fruit. I increased my protein intake quite a bit over the past 12 months as with an increase in running I was losing both fat and muscle mass. The added protein has helped me regain the muscle somewhat. I'm fairly lean now (63kg at 5'7) so if anything I want to eat well without losing any more weight.

[@user-yl7lz1hm6r]

Unsalted nuts - eg almonds, walnuts, hazelnuts, cashews, Brazil nuts etc

[@MrPhibib]

You said you don’t want to be in a calorie debt, what if you’re trying to lose a bit of weight though?

[@Arif_Run4Life]

How about muscle milk post workout? Muscle milk has 25grams of protein.

[@Crimepaysaskapolitician]

Have you ever listened to Doctor Tim Noakes, and his take on carbohydrates and participating in Marathon? Also instead of protein before your meal,wouldn't it be more beneficial to have fat,like a quarter stick of grass fed butter?

[@alexanders4911]

I think one egg is the best protein source. What is your favorite dish?

[@mreuphonium]

Eat an Apple every day ( after the run) i d like to think it helps anyway. Thanks for the video's. I watch each one.

[@Zelenskyyyyyyyyy]

I’m lactose and gluten intolerant,any suggestions for a post run protein intake?

[@jurajkotrba2587]

I hear you man, am like you. I like 50g of beef jerky.

[@menjackim]

simple but hard :)

[@fidru]

im guilty of sometimes eating my post Interval protein meal even right after the session before or during cooldown.

[@Kelly_Ben]

I ate dinner last night WHILE stretching! 😆

[@francolive5718]

It’s Stephen scullion so it is!

[@jt.8144]

Needed to lose weight.. Intermittent Fasting. No more Meat. No more carbs. Plant based. Lost 50 lbs. Went from Zone 5 to now Zone 3.

[@tyroneeasy9804]

🤦‍♂️🤮👎

[@chrisvanbuggenum871]

Yeah i might get some protein bars. Sometimes i haven't wanted to drink a protein shake straight away so a protein bar will solve that problem.

[@luddesterner]

Eating a bar straight after training?! How can u advocate that before Real food....?

[@dimitredixon3396]

Me realising shrek was from ireland and not far far away land😢😂❤

[@AugherAndy]

I am 3.26 marathon. Never followed a plan til now... doing Boston as 23 year old my 4th marathon. I defo struggle with nutrition..

[@alexanders4911]

Do you eat candies n Sweets? Brendan foster had a sweet tooth.

[@ruthvaldes6491]

Ok I’ll my protein in the morning but not bacon 😢 I’m vegan and I don’t eat meat or cheese.

[@bui340]

Oboy am I glad you binned that old ***** intro music!

[@Sheeshening]

Perhaps you should label these "beginner" or "introductory" because this is very surface level information, with little rigor too.

[@BB-vo6on]

Animal products is a must 4 me

[@1flovera]

Protein bars are terrible

[@aliasgharkhoyee9501]

I think there should be a disclaimer here that this advice only applies to higher intensity workouts. Lower intensity stuff that's fuelled by fat burning won't work if you put this video into practice - in fact it would be counterproductive in some situations.

[@julianbaker]

Thanks for addressing the tight schedule. As a dad it’s easy to fall straight into family duties after shower and time from run-finish to food-refill stretches out. Also please upgrade your video production. Your advice and perspective is tops, your lighting and backgrounds the worst.

[@Kelly_Ben]

His house is GORGEOUS, I was scoping it out for design ideas.

[@truth-Hurts375]

No...When he pulled out the protein bar I stop !!!Stay aesy from anything that come in wrappings....eat real food....

[@undergrace1808]

Agree

[@bigbluerios]

Thx subscribed!