What to eat afterwards:
If you’re planning to have dinner immediately after a run, there’s no need to stock up on snacks. However, if you’re looking at more than an hour before your next meal, a small bite to eat will help your muscles recover in time for your next run. Protein-rich options include milk-based drinks, such as a banana or berry smoothie or a protein shake with a scoop of 100 per cent whey protein. Greek yoghurt with a serving of fruit or a small protein bar are healthy choices, too.