Eating after a run

Eat a meal or snack with carbohydrate and about 20 to 30 g of protein within 1 to 2 hours of finishing.

• After an easy run under an hour, your next meal is enough.
• After a long run, a race or a hard session, eat sooner; if another hard session follows within 8 hours, aim for 1 to 1.2 g of carbohydrate per kg per hour for 4 hours.
• About 20 to 30 g of protein: 100 g of chicken or fish, 3 eggs with a glass of milk, 250 g of Greek yoghurt or skyr, a plate of lentils and tofu.
• Rehydrate, adding a little salt if you sweated a lot.

Ideas: rice and fish, a sandwich with milk, porridge with yoghurt and fruit.