The 27 Best Recovery Foods for Runners

Whether you’re plagued by an old injury, recently injured, or looking to prevent an injury, research shows that adding these 27 foods to your diet can give your body what it needs to protect, heal, repair, and recover as quickly as possible.
You may have heard that runners need lots of antioxidants or should eat bananas because the potassium helps muscle cramps, but today we’re going to get more specific regarding the nutrition needs of endurance athletes.
First we’ll name an essential nutrient or vitamin and list the top foods in this category. Then we’ll explain the role it plays the body’s recovery process.
It's always best to try and get your nutrition through real food, but as a busy runner I know that isn't always easy.
If you feel like you struggle to get in a lot of these essential vitamins and nutrients into your diet, my recommendation is to use a greens supplement, like Athletic Greens.
One scoop contains 75 bioavailable vitamins, minerals and whole food-sourced ingredients, including a multivitamin, multimineral, probiotic, greens superfood blend and more (everything we discussed in this video and more).
Adding greens to my daily routine has been a game-changer and I am on the longest streak of my life of getting in my daily required fruits and veggies. If you want to try them out and get a special bonus of 5 travel packs and a year’s supply of vitamin D, check them out here. athleticgreens.com/rttt
🔗 Download our FREE recovery foods guide, with the top 10 foods for each of the essential recovery vitamins, minerals and macro nutrients. Plus a sample 1-day meal plan! bit.ly/recovery-foods-for-run...
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[@runnersconnect]

🔗 Download our FREE recovery foods guide, with the top 10 foods for each of the essential recovery vitamins, minerals and macro nutrients. Plus a sample 1-day meal plan! bit.ly/recovery-foods-for-runners

[@Thebriandavila]

Honestly this is probably one of the best videos I’ve seen on running and nutrition. For sure you got my subscription

[@cosmicc4003]

im literally screaming in ache from running and this mans is helping me soo much :,( , thank you for this video

[@runnersconnect]

Glad you enjoyed 😄

[@therealeffect]

“It’s a supplement, not replacement”. That one should hit home for many. Great video!

[@voidofmisery4810]

Perfect video, especially how you talked about the injury recovery. Love it, got my fridge ready lol

[@dualxsurvival155]

Loved the way the info was structured you got my sub

[@mtest3136]

Vitamin a - sunflower / spinach Omega3 - flax / capsule Zinc - chicken / seeds Antioxidant - turmeric / ginger

[@Nikki-bs4nv]

I’m a big fan of frozen banana (feels like a cool treat after an evening run in the heat) and asparagus- great for detoxifying

[@khriseagle]

This was such a wonderful video. I’m going shopping tonight. Thank you!! 🙏🏾

[@Justiqeh]

Much appreciate this video as i am now going on runs most days. 💯

[@LynetteOutdoors]

Great video! At 47 my recovery is a challenge. I'll definitely be implementing these food options. 😊

[@wakandafart9885]

Omg this vid is so simple, easy understand, straight to the point, and overall just a good video

[@runnersconnect]

Glad you enjoyed!

[@valchafe]

A great video - well organized and easy to implement

[@runnersconnect]

Thank you, Val! That was the goal :)

[@KeyserTheRedBeard]

extremely good content RunnersConnect. I killed that thumbs up on your video. Keep up the high quality work.

[@sahar5177]

I like the video, would add spices, a specially cinnamon and cloves to the antioxidants since they contain 10 times more than any other food and would also add vitamin d as a supplement depends on where you from and the amount of sun you get. a great video thanks mate.

[@UniqueBeautie]

I fell in love with ur voice from hearing ur first word. It's relaxing and soothing...🥰🤗🤭😊🙃😘🥰🤩

[@anubhavvikram437]

Just One word AMAZING. !!!!!!!........Thank you , I loved your content and specially the fact that you stated about supplements. I Wish you have not just a Amazing day but a Amazing life from now onwards.

[@robertobhro]

Vitamin D, most likely, living in Ireland. Otherwise, nothing too surprising but always good to get conformation for what one already does. Beans, lentils, fish, vegs, oats are the key parts of my diet and help me recover fast. I add Vitamin C and Magnesium supplements during intense weeks. Haven't been sick for over a year.

[@runnersconnect]

Yup! Very common issue. Most people are actually deficient in Vitamin D. Not only due to where they live, but also because of how much time they spend indoors due to work. That's awesome, Roberto! Hopefully you can keep the not-getting-sick-streak going :)

[@hsr117]

Much helpful video.Thanks 🙏 sir ❤️

[@aronarana3000]

I realized that I never add citrus to any of my food plan. Thank u for this video

[@raviphulsundar8914]

Very informative video, keep it up.

[@juliatrost8814]

chia seeds are one of my fav super foods and o love eating in the morning and then going on a run

[@Gracia144JesusSaves]

Thank🙋🏻‍♀️ you this is help full and confirming God Bless you

[@robotheology]

Thanks for this. Your explanations are clear and short, keep the videos coming.

[@runnersconnect]

Thank you, Marius! Glad you enjoyed it. That's the plan :) Every Tuesday!

[@michaelbatterbee448]

Very informative cheers

[@FreeLancerLondon]

Taking vitamin D3 supplement every day. Living in England. Even more important in Winter and not widely available from food sources. Thanks for the information 👍

[@malicawan1345]

Thank you sir

[@s000hjg]

oh goooood thank you!

[@bharatvashist7682]

Keep it up 👍

[@sazedulislam1694]

very good guide line for me

[@authserv]

Combine turmeric with black pepper to increase absorption. For myself, eating WFPBD has help tremendously with my recovery.

[@runnersconnect]

Great suggestion! Yes, plant based diets deserve a whole separate video :)

[@welcomewellnesscoaching4043]

My son eats mostly plant based, and it has helped a lot with his running too, and me as well.

[@runnersconnect]

@@welcomewellnesscoaching4043 That's awesome! I'm glad to see it has been going "mainstream" lately in the sports world.

[@Sabaoth_]

God bless you friend❤️

[@kmc8651]

Wow , really informative video. Thanks!

[@runnersconnect]

Glad you enjoyed it!

[@BlakePizzey]

Wow. This video was so efficient.

[@NavesNiche]

After a run, some creatine and a relaxing tea with some lemon do just wonders. Love and peace

[@ER-xl6cs]

Go to 2:01

[@Amanvlogs0369]

Thanks 😘

[@cooperlangan7868]

Great Video Learnt Heaps

[@runnersconnect]

Glad it was helpful!

[@geraldkargman9424]

First rate, Ruariri. I mostly know this, but a useful primer, nonetheless. With your succinct, snappy presentation of the info, you "instruct and delight." (Horace, "Ars Poetica"; Aristotle, too) I second Marius D. - keep 'em coming.

[@runnersconnect]

Haha, thanks Jerry! Not surprised you are already familiar with most of this as well-versed scholar. We have to educate the masses though!

[@hope12875]

Sir pls ask me running suplerment to boost energy

[@runnersconnect]

Were you surprised by any foods that did or didn’t make the list? Which vitamin or nutrient do you think you are most deficient in?

[@leeroyjenkins8150]

Yogurt was interesting. I’ve noticed I feel somewhat swollen the day after I have dairy. I eat small portions. When is the best time to have yogurt because I really enjoy it.

[@runnersconnect]

@@leeroyjenkins8150 Yeah, personally I have almost cut dairy completely out of my diet. I don't have issues with yogurt if I eat it after a run and have at least 24 hours until my next run/workout. I would not advise eating say in the morning for breakfast prior to a run. That's another reason I switched to Athletic Greens (athleticgreens.com/rttt) because it has a HUGE amount of the pre and pro biotics without the dairy. Hope this helps, Leeroy!

[@babakitoli8386]

Zinc

[@Gaming__Demon]

This is the best video

[@runnersconnect]

High praise! Thank you 👍

[@Gaming__Demon]

Thanks

[@runnersconnect]

You bet 👍

[@cityofjoy8830]

Beets,pomegranate and leafy greens along with sweet potatoes. 😋

[@poorandokhtmirhoseini9824]

Thank you.I like how more than 80% of the things you mentioned are vegan! Pumpkin seed is also rich in protein.

[@yigitefendi8461]

Thanx for the infos, i wanna ask you something different. I ll start cardio for weight loss, i can only do my workout after evenings cos of my work. So its gonna be late time when i finish it, so do i need to eat something even i wanna lose weight, if yes, how much i need to eat?

[@loganx8566]

What is best after a workout? 1. Muscle milk? 2. Chocolate oat milk? 3. Beet juice?

[@FLYHIBUrrito]

Same question I had?

[@markf2720]

video starts at 2:01

[@dibukhoele7593]

Iam ready to change my groceries list

[@felicitous48]

What about iron and calcium? Thanks, great video!

[@welcomewellnesscoaching4043]

Josh, foods high in iron include spinach (6.4 mg in one cup), Swiss chard (4 mg in one cup), soybeans (8.8 mg in one cup), lentils (6.6 mg in one cup), and other beans.

[@welcomewellnesscoaching4043]

Josh, foods high in calcium include tofu (774 mg in 4oz, collard greens (267 mg in one cup), sesame seeds (351 mg in 1/4 cup). Source: The World’s Healthiest Foods by George Mateljan. Copyright 2015

[@felicitous48]

Welcome Wellness Coaching thanks for the quick reply! I didn’t see where those nutrients were explained on how they benefit running. Did I miss it?

[@runnersconnect]

@@felicitous48 You are right, Josh! They are contained in the foods we listed, however, we did not mention them explicitly. Those are definitely helpful in the recovery process - we just had to end the list somewhere :) Thanks for your contribution!

[@mtotboli7189]

Is it to eat sweets everyday? but im running 10 -20km 4x a week.

[@ninjaartist1235]

Smoked salmon with eggs topped with tomatoes and avocados make a great post workout breakfast !

[@refatrabadi6656]

Add. Extra Virgin Olive Oil to add to the vegetables you listed. to boost healing reducing inflammation

[@DarkVividdream]

What’s the music ?

[@arzra9965]

Female here. I lift weights, dead lift, etc but run 3x a week. This helps! I get the munchies for a greasy burger after I run hard. 😂

[@nehautube1]

I really really like avgolemeno soup. It combines chicken, eggs, lemons. Super easy to make and so wholesome. Check it out!

[@user-ol2hm4qp3n]

green tea?

[@Annexed-Vic]

If you’re into tossed salads 🥗, add some watercress into the mix with some diced white onions..👍

[@sharma-dx1pz]

Can i eat eggs daily? After 5km hard run?

[@ForgottenHistory-mn6mz]

Red meat, maybe even liver for blood building iron. But liver with the caveat that it may contain toxic in conventional livestock.

[@hope12875]

I have tried lot of thing

[@terrancecarterjr4966]

Hey if anyone has a good meal would they please share it with me

[@Oxhead]

Songs playing

[@nehakeshri933]

When I run I nver get hungry

[@KanekiKen-os6yy]

Cottage cheese- protein

[@Will-uy6in]

Can i eat a sliced chicken sandwhich? Maybe 2?

[@lionelrivas3618]

Magnesium?

[@runnersconnect]

Yes! Absolutely. We should have mentioned this. Fortunately a lot of the foods we listed (nuts, seeds, legumes) are high in magnesium. This would be a case where taking a supplement is a good idea as well. Thanks, Lionel!

[@welcomewellnesscoaching4043]

Lionel, they are right...a lot of these foods are high in magnesium too. Spinach has about 156mg in one cup. Swiss chard has 150mg in one cup. 190 mg in 1/4 cup pumpkin seeds. Almost 150 mg in a cup of soybeans. Source: The World’s Healthiest Foods by George Mateljan. Copyright 2015

[@lionelrivas3618]

Thank you for the responses. In addition to taking a magnesium supplement, I do consume many of magnesium containing sources of food mentioned here, especially spinach. Yum!!

[@runnersconnect]

@@lionelrivas3618 Nice! Sounds like you are doing the right things in regards to your diet :)

[@runnersconnect]

@@welcomewellnesscoaching4043 Thanks for chiming in!

[@anujkhare3815]

chicken for protein ?

[@VictorXimenes]

Beans? Lentils? Those are like 85% carbs, 5% fibers, 9% everything else and 1-2% protein

[@hashtag_number9212]

Ur saying running causes free radicals in the body?

[@runnersconnect]

Yes

[@Tilpho3373]

Me staring at my breakfast hoping my foods hit everything on the list 👁👄👁

[@runnersconnect]

Hehe. Don't worry too much about every single meal checking all the boxes. Think about the 80/20 rule, 80% of your diet being high quality whole foods. Usually if you're doing that, you're doing it right 👍

[@hoppebold0237]

How am I supposed to eat all these 27 foods on one day???

[@stepje1992]

No need to eat all these foods in one day. I think the goal of the video (which is great!) is to become more aware where to find the beneficial micronutrients (in the 27 foods) and how they can help you. From there you can incorporate them into your diet. There's already some really cool recipes in the reactions below. Here's mine: My breakfast usually consists of 25g oatmeal, 4 half walnuts, tsp sunflower seeds, tsp pumpkin seeds, tsp flaxseeds and a small handful of dried fruit (I have a mix of apple, raisins, apricot and prunes) and cinnamon. Mix with milk, heat and you have a healthy breakfast tasting like apple pie filling! Sometimes I mix it up by having a cold version and replace the oatmeal for muesli and dried fruit for blueberries. This is amazing with greek yoghurt or quark (packed with more protein). Hope this helps :)

[@Hello-lv7gg]

I don't want to exercise but I will just eat

[@runnersconnect]

Hehe, that's one way to go about it 😆

[@snithinfrancis1354]

❤

[@gopibrown8165]

I must say this video is for a vegetarian or a vegan athlete.

[@kkwong6528]

Chicken, Turkey, Eggs are not vegan.

[@AbdulJabbar-wv5jq]

Speaking to urdu

[@Ajumi-]

a nice video, but it's a bit distracting that it's so obvious that you just read everything from somewhere next to the camera and not talking freely.

[@jt.8144]

CAT FOOD.

[@adambow3116]

Surprised you don't include organ meats. Highest levels of vitamin C, iron and minerals and vitamins including electrolytes