Post-Run Nutrition and a Chocolate Peanut Butter Protein Smoothi

Hi everyone!  It’s Olivia here and today I am going to share with you Part 2 of my running nutrition series.  Today’s post focuses on post-run nutrition, which is just as important as pre-run nutrition.


It is important to consume a post-run snack approximately 30 minutes after you finish your run to help aid in recovery.  The best post-run snack provides protein, carbohydrates, and other essential vitamins and minerals. Protein is crucial after a workout because it helps the body recover, prevents injury, and helps build muscle. Carbohydrates help replenish your glycogen stores.  In addition, vitamins and minerals, such as calcium and potassium, will help reduce cramping and aid in muscle repair. A helpful tip is that a good post-run snack provides a 4:1 ratio of carbs to protein!

One of my favorite post-workout snacks is my Chocolate Peanut Butter Protein Smoothie!  It provides a great combination of protein, carbohydrates, and vitamins and minerals to help your body recover.



  • 1 cup chopped frozen banana
  • ¼ cup plain fat-free Greek yogurt
  • ¼ cup unsweetened vanilla almond milk
  • 1 tbs peanut butter
  • 1 tsp cocoa powder
  • ½ cup ice


  • Blend ingredients and enjoy! (For a thicker smoothie, add more ice! For a thinner consistency, include no ice and add almond milk!)


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