Are You Eating the Right Foods After Exercise? Experts Recommend You Tailor Your Meals to Your Workout Type.
Runner's World
February 13, 2026
AI-Generated Deep Dive Summary
After working out, whether you run or lift weights, your recovery needs differ significantly. Experts advise tailoring your meals to match the type of exercise you've done. While both protein and carbohydrates are essential for muscle repair and energy replenishment, the ideal ratio varies depending on whether you've been running or strength training.
For strength workouts, a 2:1 ratio of carbs to protein is recommended to support muscle recovery and growth. This means opting for snacks like a protein shake paired with whole grains or fruits. Post-run, aim for a 3:1 ratio to replenish depleted glycogen stores, which helps prevent muscle breakdown and aids in quick recovery. Options might include a bagel with peanut butter or a bowl of oatmeal topped with fruit.
The reason this matters is that proper nutrition can enhance performance and reduce the risk of injury and muscle soreness. While many people assume recovery is one-size-fits-all, adjusting your meals based on workout type ensures your body gets what it needs to recover efficiently. This tailored approach not only supports better fitness outcomes but also keeps you fueled for future workouts.
In summary, whether you're hitting the track or lifting weights, paying attention to the balance of carbs and protein can make a big difference in how well your body recovers. By understanding these nutritional needs, you can optimize your performance and stay on track toward your fitness goals.
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Originally published on Runner's World on 2/13/2026