5 Best Recovery Drinks for Runners According to a Dietitian

What you eat and drink after a workout can make a big difference in how your body recovers, and that’s where recovery drinks for runners comes in. Recovery drinks can deliver protein and carbs, what your body needs to repair muscles and replenish energy stores.

The best part? Recovery nutrition doesn’t have to be complicated. A quick and simple recovery drink can be one of the easiest ways to kickstart your recovery, especially when you’re on-the-go or not ready for a full meal yet.

In this post, you’ll learn about the role of nutrition in exercise recovery, how to implement proper recovery nutrition, 5 of my favorite recovery drinks for runners and tips to help you use them effectively so you can recover stronger and feel ready for your next workout.

The Role of Nutrition and Recovery Drinks in Exercise Recovery

Nutrition plays a crucial role in exercise recovery, especially after longer or more intense workouts that lead to greater muscle breakdown and glycogen depletion. 

After training, focus on getting fuel in as soon as possible so your body can use nutrition to repair and rebuild. You have two great options for recovery nutrition: grab a quick snack right away and then follow it with a runners meal or go straight for a meal if you’re ready to eat and can get that in right away.

If you choose to eat an athlete snack first, aim for a mix of carbs, protein and fluids with electrolytes. Carbs help restore glycogen, protein supports muscle repair and fluids and electrolytes replenish what you’ve lost through sweat. A recovery drink can count as an athlete snack!

Now I bet you’re wondering exactly how many grams of carbs and protein you need. Per the International Society of Sports Nutrition, aim for 4:1 carbs-to-protein ratio after endurance exercise to optimize recovery. An example is having a post-workout snack that has 120 g of carbs with 30 g of protein which can equate to 3 graham cracker rectangles, 2 c. of tart cherry juice (one of my fav recovery drinks for runners that you’ll learn about soon) and 1 David’s protein bar.

When you’re building a balanced athlete meal, include grains/starches, protein, healthy fats and color (fruits/ veggies). Know that the longer the workout, the more grains/starches you’ll want to have on your plate for recovery purposes. For any workout >60 mins, fill at least 50% of your plate with grains/starches.

Recovery drinks for runners, like smoothies, can be especially helpful as a snack after hard efforts, long runs, hot-weather sessions or when your appetite is poor. It will likely be easier to drink nutrition vs eat solid foods when you don’t have an appetite.

Remember this: your workout isn’t complete until you get nutrition in!

5 Best Recovery Drinks for Runners 

When choosing recovery drinks for runners, I try to focus on options that provide both carbohydrates and protein to replenish glycogen stores and support muscle repair. If a drink doesn’t hit the ideal 4:1 carb-to-protein ratio, I recommend to pair it with a snack or another source to get closer to that optimal ratio.

After long runs, intense speed sessions, or hot workouts where you’ve lost a lot of sweat, it’s also smart to include an electrolyte drink to replace electrolytes lost through sweat. 

Here are my top 5 picks for recovery drinks for runners, along with the nutrition breakdown of each and some tips to help you refuel effectively.

1. Smoothies

Smoothies make a great recovery drink for runners because you can pack a lot of nutrients into them and you can change up the flavors so you never get bored. A well-balanced smoothie includes all macronutrients: carbs, protein and healthy fats.

One of my favorite smoothies that checks all the boxes has berries, oats, a handful of spinach, dates for sweetness, plain Greek yogurt, ground flaxseed and milk. Try it after your next workout!

2. Fairlife Core Power Shake

The chocolate flavor tastes like chocolate milk but has more protein than standard chocolate milk which is what I like about this shake. Let’s compare regular chocolate milk with a Fairlife Core Power Shake as both options has it’s pros and cons. 

Trader Joe’s chocolate milk (16 oz): 60g carbs, 16g protein, 16g fat
Fairlife Core Power (14 oz): 8g carbs, 26g protein, 4.5g fat

As you can see, Trader Joe’s chocolate milk is higher in carbs but lower in protein, while the Fairlife shake offers more protein but lacks carbs for optimal recovery. If choosing this Fairlife shake as your recovery drink, pair it with graham crackers, pretzels, dried fruit or carb-rich sports drink (like Gatorade or Skratch Labs Sport) to get the right carb-to-protein ratio.

3. Chobani High Protein Yogurt Drinks

Chobani High Protein Yogurt Drinks are easy to keep stocked in the fridge and come in several flavor and size options.

10 oz bottle: 14g carbs, 20g protein, 3g fat
14 oz bottle: 17g carbs, 30g protein, 4g fat

Since these shakes don’t provide enough carbohydrates alone, pair them with a carb-rich sports drink or carb snack for proper recovery. Bonus: dairy is rich in the amino acid leucine which is the “on-switch” for muscle protein synthesis!

4. Protein Powder

Protein powder is a simple and effective way to get adequate protein in after a workout. Mix it with milk, or even better, blend it into a smoothie. I prefer Klean Athlete Isolate because it’s third-party tested and has very simple ingredients plus it doesn’t have a chalky flavor.

1 scoop: 1g carb, 20g protein, 0g fat

Because this protein powder alone gives you lots of protein, but not enough carbs for glycogen replenishment, pair it with a carb-rich sports drink, a carb-rich snack or blend into a smoothie for a balanced recovery option.

5. Tart Cherry Juice

Tart cherry juice is of my favorite recovery drinks for runners after a race, thanks to its ability to help reduce muscle soreness, support sleep, improve blood flow and provide antioxidant benefits.

8 oz Trader Joe’s Tart Cherry Juice: 37g carbs, 1g protein, 0g fat

Tart cherry juice alone lacks protein, so mix it with unflavored or vanilla protein powder in a shaker bottle or add another protein source like a protein bar to complete your recovery needs.

Choose what fits your routine and taste buds, and remember, consistent post-workout fueling is one of the simplest ways to boost your recovery and performance.

Common Mistakes Runners Make With Recovery Nutrition

Mistake #1: Only having protein after a workout 

Many runners think recovery nutrition means getting in protein, but that’s only half the recovery nutrition equation. 

While protein plays a key role in muscle repair and rebuilding, carbohydrates are just as important because it replenishes glycogen stores, especially necessary after high intensity workouts and long workouts.

Without carbs, you’re missing a major piece of the recovery puzzle. Aim to include both carbs and protein in your post-run fueling routine for optimal recovery. Following the examples I gave you above will help you do just that!

Mistake #2: Waiting too long after a workout to refuel

It’s common for runners to finish a workout without much appetite, or get too busy once they’re home and forget to eat, but delaying fueling can slow recovery. 

Instead of waiting for hunger to return hours later after a workout, practice what we call practical eating. Even if you’re not hungry, you intentionally eat anyway because you know your body needs fuel to repair and recover. 

Make recovery nutrition a priority by meal planning and shopping ahead of time. Look at your training schedule for the week, plan, shop for and prepare post-run meals and snacks and keep nourishing options on hand so you’re ready to refuel right after your runs.

FAQs

Do I need a recovery drink after every run?

Not necessarily. Recovery drinks are just one option but you can absolutely choose protein- and carb-rich foods instead. As I mentioned, drinks can be especially helpful if your appetite is poor or it’s difficult to eat solid food right after a workout.

Are recovery drinks for runners necessary if I eat a meal soon after?

Nope! If you’re able to eat a balanced meal shortly after your run, a recovery drink isn’t required. A meal with plenty of carbohydrates, protein and healthy fats will provide the same benefits and effectively jumpstart your recovery.

Just remember that your recovery nutrition doesn’t just stop here after you eat that first meal. It should be an ongoing focus throughout the rest of the day and into the next.

Can coffee count as recovery? 

Caffeine in coffee is a performance boosting strategy that runners can incorporate before and during running, but let me be very clear, it’s not a recovery drink and it’s not fuel. Coffee alone doesn’t provide the nutrients your body needs to recover so pair your coffee with a recovery drink, snack or full athlete meal to ensure you’re refueling properly.

Conclusion

Recovery nutrition is just as important as the miles you log. Whether you choose a smoothie, a protein shake with a carb snack or go right for a balanced athlete meal, the key is getting both carbohydrates and protein into your body soon after a workout.

Fueling your body properly after a workout helps your body repair, replenish and get you ready for your next workout. Make recovery nutrition a priority, find what works best for you and remember, your workout isn’t truly finished until you refuel.

Looking for personalized nutrition and training support from a running dietitian to help you tackle your performance and fueling goals? Check out my 1:1 Nutrition, Run & Strength Coaching Program and apply here!