What to eat after running?

[Climbergirl2024]

Hi there

just wondered what my fellow runners tend to eat after a run? I usually run 10k before breakfast on running days- I have my usual breakfast when back (overnight oats with Greek yogurt) but am still starving so end up eating chocolate! Even if I have a boiled egg too for protein I’m still craving sugar. What do you eat?!

Chocolate milk
Peanut butter and banana on toast/bagel or greek yoghurt with honey and banana.

I run or do weights before breakfast and I have oats ( 80g) with protein powder, an egg and berries (150g) with Greek yoghurt 5% ( 200g) afterwards. It’s a huge portion! Love it though as I never really feel full.
I’m 42 and 66kg. I find that especially women who exercises quite a lot tend to eat way too few calories for what they need.
Maybe you need a bigger portion, it’ll be more nutritious and filling than ending up eating chocolate. If I eat too little in the morning / afternoon I’m starving and will crave unhealthy stuff in the evening.

Yesterday after Parkrun - two slices of home made wholemeal bread with rhubarb & ginger jam, and a decaf coffee. 🤗

Gosh I wish I could eat that little and be content 😅

Crisps😂 I crave salt after a run. Also protein shake though.
But I don't run fasted, I read it's better for women to eat before cardio type exercise? So I have to force myself to get up early and eat a piece of toast first. I'm not so hungry after if I do.

I eat before. Just a single shredded wheat with prunes and milk.....then a gigantic coffee when I get back.
I only go out for half an hour at a time though so I don't really need to fuel up!

How big is your portion of oats/ yoghurt?

Just have a larger helping and some fruit/ nuts with it?

Have more eggs!

Could you have a bit of melon or add frozen berries to get the sweetness?

I eat chicken slices because I always crave savoury but it's not very breakfasty but it gets a job done.

Or honestly, just eat the fucking chocolate and leave the oats!