Should You Drink a Protein Shake After Running? Maybe, Says RD.

After a tough run, you might be wondering about nutrition strategies to help with recovery. A protein shake sounds like a good option – but is it ideal? Protein shakes can be part of a running recovery plan, but they can sometimes fall short in another key nutrient that’s needed after a workout: carbohydrates.

Let’s dive into the benefits of these nutrients after a run, some pros and cons of protein shakes, and how you can plan your best recovery strategy…

Disclaimer: This post was written and reviewed by Chrissy Carroll, MPH, RD, RRCA Running Coach. It is for informational purposes only and should not be construed as nutrition advice. Consult a dietitian with any personal nutrition questions.

A female runner sitting on a track with a protein shake in her hand.

Why do you need protein and carbohydrates after a run?

While running, your body uses carbohydrates stored in the muscles for energy. Eating carbohydrates after a run help restock those muscles, preparing you for your next workout.

There are also small tears made to the muscle fibers during a run. Eating protein helps to support the repair and recovery process, ensuring those muscles heal and strengthen.

While it is ideal to eat a meal or snack within 30-60 minutes following a tough workout, this recovery window is only really essential for athletes doing two-a-day workouts, athletes who have fasted before their run, or athletes who are competing at a high level.

For most recreational runners, your everyday diet will support recovery over the 24+ hours between this run and your next run. That recovery “window” is more like a giant sliding door.

Of course, it’s smart to pay attention to your own body. If you notice you frequently start workouts with heavy legs, or you’re noticing a lot of fatigue, it may be smart to ensure you do have that post-workout meal or snack within an hour following your run.

A woman standing outside drinking a protein shake after her workout.

Should you drink protein shakes after a run?

Protein shakes are not required after a run, but can be a part of your post-run meal or snack. And they have quite a few benefits to them:

Convenient – You can have them on-the-go – just toss one in your bag and it’s ready to drink.
Easy to Drink – Some people have a lack of appetite after a tough run, and drinking calories can be easier than trying to eat solid food.
Contains Protein (obviously, haha) – To support that muscle repair and recovery process.

But there is a problem with many commercial ready-made products: they are often low in carbohydrates, as they’re frequently marketed for weight loss or gym go-ers. Many brands on the market contain around 5 to 20 grams of carbohydrates, which doesn’t provide the best recovery strategy for runners.

If you choose to have a protein shake after a run, be sure to take a peek at the nutrition facts and see how many carbohydrates are in the shake. If it’s minimal, pair your shake with a carb-rich food like fruits, grains, or starchy veggies.

Also, note that protein shakes can also be pricey. It may be much cheaper to make a smoothie at home where you can add lots of fruits, veggies, and a source of protein (Greek yogurt, a good protein powder for runners, etc) and end up with a homemade shake that meets all your needs (this homemade watermelon protein shake or mango pineapple post-run smoothie are both fun options).

Plus, making homemade options allow you to add lots of produce, rich in vitamins, minerals, and phytochemicals – all of which are generally good for a runner’s health.

Three homemade post-workout smoothies on a wooden table.

Whole food alternatives

If you’d prefer skipping out on the shakes and powders, you can also use whole food options to consume protein after a run. (Again, just make sure to pair it with some carboyhydrates). Here are some ideas:

Eggs – Each egg provides around 6 grams of protein, so a quick scramble with some veggies and two pieces of toast is always a favorite post-run morning meal.

Greek yogurt – This is a personal favorite, as it provides protein and is particularly rich in an amino acid called leucine, which supports recovery. You can make a post-workout parfait by layering yogurt with fresh fruit and granola, or add Greek yogurt to smoothies.

Tuna – Shelf stable packets of tuna are easy to throw into a gym bag and scarf down with some crackers after a workout.

Deli meat – Sliced turkey, roast beef, lean ham…these can all be easy ways to get some protein in after a workout. Make a sandwich and load it up with some veggies too.

Chocolate milk – It’s sweet, easy to get down, and comes with a nice blend of carbs and protein. Enjoy a tall glass of chocolate milk after your intense runs!

Tofu – If you need a plant-based choice, tofu is a nice option. You can make a veggie and tofu stir fry, or blend silken tofu into a smoothie.

The Bottom Line

So should you have a protein shake after running? The answer is ultimately up to you! Protein shakes are certainly not the only way to get protein after a run, but they can be a convenient on-the-go option. If you enjoy them, pair them with a carb-rich snack to balance out your recovery meal.

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A female runner sitting next to a protein shake, phone, and some dumbbells, with a text overlay that says should you drink protein shakes after a run.

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Chrissy Carroll

Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.

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