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RunningWhat to eat after a long run
The 30-minute window matters less than you’ve heard, except on one kind of day. · 2 min read · Updated September 30, 2026
How we made this guide: we built it from the research below and checked every number against it: ACSM, Academy of Nutrition and Dietetics & Dietitians of Canada joint position stand (2016); ISSN position stand on nutrient timing (2017).
You don’t have to chug a shake within 30 minutes of every run. For most runs the whole day matters more, as long as your meals add up to enough carbs and protein.
When fast refueling matters
The ACSM joint position stand (Thomas, Erdman & Burke, 2016) reserves speedy refueling for when there’s less than about 8 hours before your next session, for example on a double day. Then the guideline is about 1–1.2 g of carbs per kg per hour for the first 4 hours.
| Body weight | Carbs per hour, first 4 h (double days) |
|---|---|
| 110 lb | ~50–60 g |
| 130 lb | ~60–70 g |
| 150 lb | ~70–80 g |
| 170 lb | ~80–90 g |
| 190 lb | ~90–100 g |
After a normal long run
A real meal within a couple of hours, with carbs and about 0.3 g/kg of protein (roughly 20–25 g for many runners), covers it. The ISSN position stand on nutrient timing (Kerksick et al., 2017) likewise puts total daily intake first, with timing as the fine-tuning.
- Rice, salmon and vegetables
- A turkey sandwich with fruit and a glass of milk
- Eggs, toast and potatoes
A habit worth keeping
Check once a week: did every long run get a real meal within a couple of hours? We built My Track Record so meals and runs sit on the same day, logged by voice.
Get My Track Record on the App Store
By Andrew, founder of My Track Record. Andrew has been active all of his life across a variety of sports and continues to stay active through climbing, swimming, weight training, golfing, snowboarding, and more. He built My Track Record so logging food and training takes one spoken sentence and can support any activity. He puts these guides together from published sports science research cited on each page. About AndrewSources
- Thomas DT, Erdman KA, Burke LM. Nutrition and Athletic Performance: joint position statement of the American College of Sports Medicine, the Academy of Nutrition and Dietetics and Dietitians of Canada. Med Sci Sports Exerc. 2016;48(3):543–568. Source
- Kerksick CM, et al. International Society of Sports Nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017;14:33. Source
General information for healthy adult runners, not medical advice. If you have a medical condition, are pregnant, or have a history of disordered eating, talk to a doctor or registered dietitian before changing how you eat or use caffeine.