Recover Like A Pro: Post-Run Nutritional Recovery Routine

The majority of us know that our nutritional habits play a huge role in enabling us to reach our potential in endurance sports such as running and triathlon.

There are of course many different facets of sports nutrition, but today’s video post focuses on the importance of having a nutritional strategy in place to facilitate optimal recovery after each of your training sessions. The better you recover between workouts, the more quality training your body can handle.

Coach Greg McMillan (@GregMcMillan) has produced the great video below describing the important 30min window for post-run nutrition, and specifically what to refuel with in this time-frame immediately post-workout.

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About The Author 

James has an academic background in Sport Rehabilitation and a special interest in Applied Biomechanics. He currently coaches a large number of Runners and Triathletes across all levels of ability and performance. He's grown a strong reputation for enabling athletes to improve their running performance and overcome running injuries through improving their Running Technique and developing Running Specific Strength.



  • James, would you agree that the 30 minute window only really applies if you went into the workout fasted (like the majority of studies), left the workout in massive calorie deficit, or did not fuel during a key workout.

    Nutrients in a meal can remain available for hours post workout, I think many people (and nutrition brands) highly over-exaggerate the need to fuel 30 minutes of a workout. It’s important to note that Greg said “after a hard workout or race”, NOT after a 30 minute regeneration run 🙂 Also, research has shown that regardless of when you eat post workout, as long as you consume adequate calories and are not training 2-3 times a day, your glycogen stores will reload by the next day.

    • Hi Kyle,

      Thanks for your comment. Interesting points. I’m certainly not a sports nutrition specialist, far from it!

      My take on it is this… As with most aspects of training, building consistency and developing good habits is really important. While I agree that perhaps the 30min window has been over-hyped with regard to recovery from easier sessions, it’s important for athletes to have a good strategy I’m place for recovery when the body is in most need – after harder workouts. It’s all about habits and preparation, I feel.

      I’d be interested to hear the thoughts of others on this one…



  • Hi James,

    I want to ask you which brand (supplment) to choose for pre hard workout, during workourk, post workout and for Athens Authentic marathon race November, 13 2016 . My last year PB at same race was 2.56′. I am very confused which brand to choose, and i don’t use anything during races and workouts. I will register at your team for half marathon training program for sping Athens Greece half marathon national championship.
    I will appreciate any suggestion from you as an expert!

    Thanks in advance


  • […] recovery will lead to a compounding of any one of the issues discussed above. Developing an effective recovery strategy will help you keep running successfully for years to […]

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