Protein & Nutrition Blog – Marmels

Bar chart of protein per recovery snack: whey shake 25 g, Greek yogurt with berries 17 g, Marmels Protein Chocolate 12 g and trail mix 6 g, with a 10 g line

Recovery Snacks for Runners: What to Eat After a Run

by Mo Mandegar, PhD on Jun 06 2026

The run is only half the work, what you eat afterward decides how well your legs bounce back. The best recovery snacks for runners pair carbohydrate with protein, roughly 15 to 30 grams of carbohydrate and 10 to 20 grams of protein, in the window when glycogen rebuilds fastest. Here is what your body is doing after a run, and the grab-and-go snacks that cover both jobs.

#endurance
#post workout fuel
#protein snacks
#recovery snacks
#running nutrition

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