There’s no doubt that a good hard run can make you feel great. Whether it’s for weight loss, to build endurance or to keep lifestyle diseases at bay, running is an excellent exercise that you can do without the need for any special equipment or location.

However, a good run that does all this for you does take a temporary toll on your body, and you need to make sure that you don’t lose out on the benefits you gain with the run. The best way to do this is to follow up your run with the right kind of foods.

It may feel like going for the run itself qualifies you to be able to eat whatever your heart desires, but beware! The wrong foods can completely mess up your fitness goals, and can even make you ill. An intense workout like a strong run can lower the body’s glycogen levels and sweating takes away water along with minerals like sodium and potassium. What’s more muscles undergo wear and tear which need to be repaired.

The 10 Best Foods to Eat after a Run

The best solution for this is a combination of proteins and carbohydrates along with adequate hydration. Here is a list of the best foods to eat after a run, to boost your metabolism, repair muscles and restore energy.

1. Bananas

Why:  Bananas are a favorite of runners and workout enthusiasts, and for good reason. Bananas instantly provide a much needed burst of energy thanks to the carbohydrates in it. It is rich in potassium, a mineral lost during intense exercise, along with fiber, vitamin C, vitamin A, magnesium and folate.

How: Bananas are super versatile – add them to a smoothie, to pancakes or top your oatmeal with them.

2. Oranges

Why: Oranges work well as an after-run snack since they are light and easy on the stomach – a boon especially for those who tend to feel  a little nauseous after a workout. Besides, it has lots of Vitamin C that helps to boost immunity, fight inflammation and boost recovery.

How: Orange juice is an easy option, but having the whole fruit is obviously better, in terms of getting more fiber.

3. Yogurt

Why: One obvious advantage of yogurt after a run is because of the muscle building protein it contains. But it also contains lots of calcium which is essential for strong bones. Besides, yogurt has healthy bacteria, which helps to maintain digestive health.

How: Go for unsweetened, unflavored yogurt and have it with granola, nuts, seeds or fruit.

4. Chocolate Milk

Why: Now this is something chocolate-lovers can get behind! Studies have shown that runners who had chocolate milk post workout had muscles which were able to rebuild themselves better. Chocolate milk also restores energy and boosts your mood, besides being travel friendly.

How: You can have a chocolate whey protein shake or a plain chocolate milk. Just be sure to use skimmed milk and cut down on the sugar.

5. Lean Meat

Why: Lean meats like chicken and turkey are relatively low in calories but high in protein, making them perfect for those trying to trim their waist. Lean meats also increase satiety and contain mood-boosting tryptophan, which is great after a stressful workout.

How: There are numerous ways to have lean meats – with rice, in a wrap with vegetables or in soup.

6. Eggs

Why: Eggs are one of the best sources of protein that provide amino acids, the building blocks, for muscle repair. They are also full of healthy fats and a whole range of essential minerals and vitamins that boost overall health and recovery.

How: Eggs can be had boiled or scrambled; in a sandwich, on toast or as an omelette stuffed with vegetables.

7. Quinoa

Why: With 9 grams of complete protein per cup of cooked quinoa, even NASA recommends it for astronauts on long-term space missions! It contains all the nine amino acids that our bodies can’t produce naturally. It’s also a gluten free option for those who have trouble with other complex carbs like wheat.

How: Quinoa can be had in a salad and can replace rice in most dishes with meat and vegetables.

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