Recovery for Runners: The Protein Rebel Guide

It’s easy for us runners to be so focused on hitting the road, smashing PBs, or logging those weekly miles that we forget one of the most important parts of training: recovery. 

Whether you’re training for a 5K, a half marathon, or an ultra, how effectively you recover after training runs or races directly impacts your performance, injury risk, and long-term progress.

 Skimp on recovery, and you’re setting yourself up for fatigue, soreness, or worse—injury. But if you nail a recovery process that works for you and is easily repeatable? This makes everything easier going forward and means you’ll come back stronger, faster, and ready to tackle your next run.

Let’s start at the beginning:

Don’t Forget to Warm-Up Beforehand!

Why is a guide to recovery for runners talking about warming up? A proper warm up isn’t just about prepping for your run. It’s a key part of preventing injury and reducing the recovery time your body needs afterwards. A good warm up increases blood flow to your muscles, improves flexibility, and gets your joints ready for the repetitive impact of running. 

Going straight into running without a warmup will increase your risk of every negative outcome, all the way from mild aches and pains to serious injuries.

Start with 5-10 minutes of dynamic stretches or light movement. The classic runner warmups will help here like leg swings, walking lunges, or a slow jog to ease your body into things. It is not recommended to do static stretches at this point, although they are useful after your run. 

By loosening up your calves, quads, and hamstrings, you’re less likely to deal with tight muscles that slow down recovery post marathon or even after a regular training run.

If you’re short on time, even a brisk 5-minute walk followed by some high knees can make a difference. The goal is to get your heart rate up slightly and your muscles warm, which helps reduce the micro tears in muscle fibres that lead to DOMS (delayed onset muscle soreness). 

Fuelling, Hydration & Recovery

When it comes to recovery nutrition for athletes, what you eat and drink immediately after a run is of the highest priority. Running, especially longer distances, depletes your glycogen stores, dehydrates you, and breaks down muscle tissue. To bounce back quickly, you need to prioritise hydration, carbs, and protein.

Hydration: Priority #1

Let’s start with hydration and recovery. Even mild dehydration can slow down your recovery by reducing blood flow to muscles and delaying nutrient delivery. During a run, you lose water and electrolytes (like sodium, potassium, and magnesium) through sweat. Failing to replace these can lead to cramps, fatigue, and delayed muscle recovery. 

Aim to drink water immediately after your run. Around 500ml within the first 30 minutes is a good target. If you’ve been sweating heavily, add an electrolyte sachet or a pinch of sea salt to your water to replenish those lost minerals. Coconut water is another great natural option, packed with potassium, but you’ll need to add some salt to it as it’s fairly low in sodium.

Carbs

Next up, do carbs help muscle recovery? 

Absolutely. 

While protein often gets all of the focus when it comes to muscle recovery, carbohydrates are your body’s primary fuel source, stored as glycogen in your muscles and liver. A long run can and will deplete these stores, leaving you feeling sluggish and making it harder to go out and perform on your next run. 

To recover effectively, you need to reload with carbs as soon as possible. Research suggests aiming for 1-1.2g of carbs per kg of body weight within 30-60 minutes post run. 

For a 70kg runner, that’s about 70-84g of carbs, a significant amount, but quite manageable. Good recovery foods to get those carbs in include oats, sweet potatoes, rice, or even a simple banana. 

Our Maple Ignite energy gels, with 24g of carbs per sachet and no unnatural ingredients, are also a quick way to kickstart glycogen replenishment if you aren't immediately ready for a full meal.

Protein

Protein for runners' recovery is non-negotiable. Running causes tiny micro-tears in your muscles, and protein is what fuels muscle protein synthesis—the process that repairs those tears and strengthens the muscles. 

Aim for 0.4g of protein per kg of body weight post run (so, about 28g for a 70kg runner). 

Some of the best post run recovery food options include Greek yoghurt, eggs, salmon, or a vegan protein shake if you’re not hungry. 

20-30g of protein within 1-2 hours post run maximises muscle repair and helps speed up DOMS recovery. 

Don’t Forget Healthy Fats and Collagen

While we’ve covered the immediate food priorities already, healthy fats (like those in avocados or nuts) play their part too - they support nutrient absorption and provide a steady energy source for recovery. 

Collagen is another game changer for runners. It helps repair tendons, ligaments, and joints, which take a beating during long runs. A 2021 study found that 15g of collagen daily reduced joint pain in athletes, making it a smart addition for recovery after half marathon or marathon efforts. Mix collagen powder into a smoothie or coffee for an easy boost.

Timing Your Nutrition

Timing is key. Your body is most receptive to nutrients within 30-60 minutes post run, so aim to eat or drink something with carbs, protein, and electrolytes in that window. A chicken and rice bowl with veggies is a good option, as is a smoothie with banana, Greek yoghurt, and collagen. 

Sleep and Running Recovery

If you’re not prioritising sleep for muscle recovery, you’re missing out on one of the most powerful tools in your arsenal. Sleep is when your body does most of its repair work like rebuilding muscle, replenishing glycogen, and balancing hormones like cortisol and growth hormone. 

Fail to sleep enough, and you’re more likely to feel sore and fatigued.

Aim for 7-9 hours of quality sleep per night, especially after long runs or intense training weeks. A 2020 study found that athletes who slept less than 7 hours had slower recovery times and higher rates of muscle soreness. 

To improve sleep quality, try sticking to a consistent bedtime routine, avoiding screens for an hour before bed, and keeping your room cool and dark. Recovery post marathon can be significantly improved with a few extra hours of sleep in the days following the race.

A small pre-bed snack with carbs and protein (like a banana with almond butter) can support overnight recovery by keeping your body fuelled while you sleep. 

Magnesium in water is an excellent way to get a good night’s sleep without restless legs, and will help to rebalance your electrolyte levels at the same time.

Active vs Passive Recovery

When it comes to recovery, you’ve got two main options: active and passive. Both have their place, but knowing when to use each is key to optimising recovery for runners.

Active Recovery

Active recovery involves low intensity movement to promote blood flow and reduce muscle stiffness. Good examples would be a gentle 20 minute walk, a slow jog, or some light yoga the day after a long run. A non-scientific way to explain this would be, to tell your body we’re not done running yet, so get with the programme!

These activities help flush out metabolic waste (like lactic acid) and deliver oxygen to sore muscles, which can speed up DOMS recovery. 

Passive Recovery

Passive recovery is all about rest, and typically involves lounging on the sofa, days with no runs, and maybe even a massage. This is ideal when you’re feeling particularly battered after a very tough run or race. 

Foam rolling or a sports massage can target tight spots and improve circulation, aiding muscle recovery. 

The key is balance and knowing your limits. Use active recovery for most “normal” training days, but don’t shy away from passive recovery after intense efforts. For especially intense runs like multi-day ultras or 100-milers and above, spend some time on passive recovery even if you don’t feel you need it.

Remember, training hard doesn’t mean pushing your body too far. If you're exhausted, a rest day is more valuable than forcing a small run for the sake of it. 

Supplements for Running Recovery

While whole foods should be the bulk of your nutrition, supplements for recovery can give you an edge, especially during heavy training or race prep. Here are the top ones to consider:

• Protein Powder: If you struggle to hit your protein needs (0.4g/kg post run), a protein shake is an easy way to get what you need. Vegan or whey options both work, but vegan protein is easier on the stomach for runners and gets to where it needs to be more quickly.

• Collagen: As mentioned, 10-15g of collagen daily can support joint and tendon health, which is very important for run recovery after half marathon or longer distances. Marine collagen is best as it is more easily absorbed. 

• Electrolytes: Salted foods or powders with sodium, potassium, and magnesium help restore what’s lost in sweat, supporting hydration and recovery.

• Maple Ignite Gels: While designed for use during runs, these natural running gels (24g carbs, sea salt for electrolytes) can be used post run for a quick carb hit to kickstart glycogen recovery. A natural coffee version is available too if you need a caffeine boost. 

Always test supplements during training to ensure they don’t upset your stomach. Read our post on collagen for runners for more on how it supports joints.

Does the Sauna Help with Recovery?

If you’ve done a particularly long run recently, you may be wondering: are saunas good for recovery? 

The answer is yes, in moderation.

 A 15-20 minute session in a sauna can increase blood flow and relax muscles, which may help with DOMS recovery. They also promote mental relaxation, which can lower stress hormones like cortisol, helping promote a good night’s sleep for muscle recovery. 

Most studies on the topic focus on perceived muscle soreness, rather than actually being able to quantify a specific improvement, but feeling better is a win at this stage regardless.

Just make sure to hydrate well, as saunas can dehydrate you, which could counteract hydration and recovery efforts - and don’t expect a miracle. Rest and nutrition is still number 1.

Injury Signs to Look Out For

Part of recovering effectively is knowing when something’s wrong. Running is tough on the body, and ignoring warning signs can turn a niggle into a full blown injury. 

Here are some of the main injury signs to look out for:

• Persistent Pain: Soreness is normal, but sharp or lingering pain (especially in joints, shins, or knees) could signal a stress fracture or tendonitis. If it lasts more than 3-4 days, see a GP or physio.

• Swelling or Redness: This could indicate inflammation or a muscle strain. Ice it, rest, and consult a professional if it persists.

• Asymmetry in Movement: If you’re limping or favouring one side, you might have an overuse injury. Stop running entirely and focus on rest and recovery until it feels ready to go.

• Fatigue That Won’t Go Away: Constant tiredness, even with rest, could mean overtraining or low iron levels. Refuel well, rest, and see a GP if it persists.

To speed up muscle strain recovery, prioritise rest, gentle stretching, and foods that contain anti-inflammatory nutrients like salmon or walnuts. Take at least 1-2 weeks off intense running and focus on passive recovery like massage or foam rolling.

Frequently Asked Questions

Do Carbs Help Muscle Recovery?

Yes! Carbs and muscle recovery go hand in hand. Carbs replenish glycogen stores, which fuel your muscles and prevent fatigue. Energy is also burned through the protein synthesis process.

What’s the Best Food for Recovery After Running?

The best food for recovery after running includes a mix of carbs, protein, and healthy fats. Try a chicken and rice bowl, Greek yoghurt with fruit, or a smoothie with banana and protein powder. Add collagen for joint support.

How to Speed Up DOMS Recovery?

To speed up DOMS recovery, focus on active recovery (light walking or yoga), nutrition (carbs and protein within 30 minutes), hydration, and sleep. Foam rolling and collagen supplements can also help.

How Long Should Recovery Post Marathon Take?

Recovery post marathon varies depending on your fitness, size, weight, nutrition etc, but most runners need 1-2 weeks of reduced activity, focusing on light movement, good food and sleep. Full recovery (getting you back to intense training) can take 3-4 weeks.

What About Recovery After a Half Marathon?

Again, this varies, but recovery after a half marathon typically takes 3-7 days of lighter activity. 

Why Is Rest and Recovery Important?

The importance of rest and recovery can’t be overstated. It’s when your body repairs muscles, rebuilds glycogen, and strengthens connective tissues. Without it, you risk overtraining, injury, and stalled progress.

Our Maple Ignite Running Gels and Maple Coffee Gels are made with natural, minimal ingredients to support your nutrition for recovery without stomach upset. 

Try them today and see how they can power your next run!