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What to Eat After Running a 10k

Amanda Wendorff

After you finish your 10k race, celebrate a little, and catch your breath, you should immediately start making your next decision: what to eat. Racing a 10k is a major accomplishment and a big effort. Your body will need some time to recover post-run, and the best way to start that recovery process is to get food into your system as quickly as possible.

In this article, you will learn: 

  • What to eat after running a 10k
  • The benefits of eating after a 10k
  • How much to drink after running a 10k
  • What you shouldn’t eat immediately after a 10k

Carbohydrates vs. Protein vs. Fat

In the hours after a 10k, starting as soon as you cross the finish line, you should eat a balanced variety of foods to kick-start recovery. 

But before we dive into precisely what you should be eating, let’s look at the roles and recovery benefits of each of the macronutrients, carbohydrates, protein, and fat.


Carbohydrates are the primary fuel source for runners in high-intensity races like 10ks. When you eat carbs, they are stored as blood glucose (blood sugar) or glycogen in the muscles and liver. 

While racing a 10k, your blood sugar and muscle glycogen will gradually be depleted as the body relies on carbohydrates for energy. Eating them in your post-run meal will replenish those stores so that the body will have the energy to carry out daily living and, later, more exercise.


The primary role of protein, generally, is to build and repair body tissues.

Any time you run, especially in high-intensity races like a 10k, you will break down some muscle tissue. That’s the reason your muscles feel sore after a hard workout.  Proteins are made up of amino acids, organic compounds essential in repairing muscle damage and promoting the growth of new muscle tissue. Thus, eating protein after a 10k race is essential to kick-start your body’s recovery.


Although fats can be a fuel source for runners, in a high-intensity race like a 10k, the body does not typically rely on fat as an energy source. Instead, the body will rely more on more immediately available carbohydrates. 

Fats are still very important for runners, as they play many roles in keeping athletes healthy and performing at their best. Healthy fats (like avocado) can help to reduce inflammation, support the absorption of important fat-soluble vitamins, ensure hormonal balance, and provide long-lasting energy. 

The Benefit of Eating After Running a 10k

You should start thinking about your recovery as soon as you cross the line at the end of your 10k race. Try to eat calories, particularly carbohydrates and proteins, shortly after your race to immediately start the process of:

  • Replacing the glycogen stores that you burned through during the race
  • Repairing and rebuilding muscle tissue
  • Reducing inflammation

Research has shown that the body is primed to absorb carbohydrates immediately post-workout or race, even more so than at any other time. Many athletes and coaches refer to this time, the half hour or so after a workout, as a “recovery window.”  Eating carbohydrates and protein during this window will kick-start your post-race recovery.

As a bonus, consuming carbohydrates after your race or workout, when the body is best able to absorb them, will teach the body to store muscle glycogen more efficiently. This will really be helpful when it comes to longer races, like the half marathon or marathon. 

What to Eat After Running a 10k 

Post-race refueling generally is a two-part process. First, you should have a small amount of food shortly after crossing the finish line. Follow that up a bit later with a bigger, balanced meal.

What to Eat Immediately After the Race

In the time immediately after a 10k race, you likely won't have an appetite for much food. This is normal. When you’re racing, blood will move towards the hardest working muscles, like the legs, and away from the gut. This may lead to short-term nausea.

The best options for food right after a race to jumpstart the recovery process are small, easily digestible post-run snacks that contain carbohydrates and, ideally, a protein source.  

Some good examples of post-race food include: 

  • A pre-prepared protein drink or recovery shake, like Skratch Labs’ Post Workout Recovery Drink Mix
  • Low-fat chocolate milk, which has a good combination of carbs and protein
  • A piece of fruit
  • An energy bar like a Clif Bar
  • A bagel or any other food that is served at the finish line

In terms of quantities, an ideal recovery snack includes about 1.0 to 1.5 grams of carbohydrate per kilogram of body weight and 1.2 to 2.0 grams of protein per kilogram of body weight. For most runners, that equals about:

  • 50 - 80 grams of carbohydrates; and
  • 15 - 25 grams of protein.

Remember, that’s the ideal breakdown. Depending on how your gut is feeling and what is available at the finish line, it may be tough to get in a perfectly balanced recovery snack. Don’t despair if that’s the case -  your biggest goal immediately after a race is to get some food in and start the recovery process. You’ll have more opportunities to get in additional nutrients once you’ve recovered a bit after your race.

What to Eat a Few Hours After the Race

Within an hour or two of finishing your 10k, your stomach should be ready for a larger, nutritionally balanced meal. A lot of carbohydrates are good post-run to replenish the energy you burned in the race, protein will aid in muscle rebuilding, and some healthy fats are good for overall health benefits. 

Remember, also, that completing a 10k is a major accomplishment!  There’s nothing wrong with indulging in a bit of a celebratory meal of some of your favorite foods after your race. Balance is important in all aspects of athletic performance, including diet. So go ahead and meet your run buddies for a big post-race brunch or dinner! Even if you don’t “need” all the calories to recover from a short race, it’s important not to be so rigid with your diet that you can’t enjoy yourself after a big race.

Here are a few good post-race meals to consider:

  • Eggs and toast with fruit
  • A bagel with a bit of nut butter
  • Cereal with some protein powder added to boost muscle recovery
  • A nice, juicy cheeseburger

What to Drink After a 10k

Just as important as eating the proper foods after a 10k is replenishing your fluids. Particularly in hot or humid conditions, you may sweat quite a bit during a 10k race and even be dehydrated at the finish. Liquid and electrolytes after a run are what your body needs. Start gradually rehydrating as soon as you can by drinking water with electrolytes, like NUUN, or a sports drink like Gatorade.

The amount you should drink after a 10k race depends on how well-hydrated you were before the race and how much you sweated during the race. Every runner’s sweat rate is individual and varies according to the conditions, so there's no specific number of fluids to drink after a run. A runner with a heavy sweat rate could easily lose over two liters (66 ounces) of fluids during a hot 10k, while others may lose less than 20 ounces through sweat. 

To ensure you’re effectively rehydrating yourself after the 10k, pay attention to your thirst and how you feel. If you’ve got a headache or feel lightheaded and lethargic, that may indicate dehydration. Have a bit more of an electrolyte drink! Also, keep an eye on your urine output. Clear or pale urine generally indicates good hydration. If your urine is darker yellow, or if you cannot urinate in the couple hours after a 10k, you’re likely a bit dehydrated and should take in some more fluids.

What to Avoid Eating or Drinking After Running a 10k

While there are many good choices of food and drinks after a 10k, you should avoid foods that may slow the recovery process, disagree with your system, or cause more inflammation. Some foods to be cautious about after a 10k include:

  • Overly processed or high-sugar foods, like soda, candy, or french fries, are generally of low nutritional value and might cause a quick blood sugar spike. A blood sugar crash will likely follow soon.
  • Extra spicy or acidic foods, which are likely to cause GI distress so soon after a hard running race.
  • Alcohol, which can dehydrate you, trigger an inflammatory response in the body, and delay recovery.
  • Extra large portions, which can hinder digestion and cause bloating, and are unnecessary after the short duration of a 10k run.


If you’re like many runners, it won’t take long after crossing the finish line at a 10k to start thinking about your next athletic venture. It’s important to approach your post-race fueling strategically so that your body can recover quickly from your running performance and get training again. 

In this article, you’ve learned:

  • The roles and recovery benefits of carbohydrates, protein, and fat
  • Why it’s important to eat the right foods for shortly after finishing a 10k
  • The best foods to eat after a 10k, and how much you should consume
  • The best ways to rehydrate after a 10k
  • Foods and drinks to avoid after a 10k

Any time you cross a finish line, you should be very proud of your accomplishment. Grabbing some of your favorite foods and having a balanced post-race meal is the perfect way to celebrate and help your body prepare for the next one!

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Amanda Wendorff

| Author

Amanda Wendorff is a professional triathlete, focusing on the 70.3 and 140.6 Ironman distances. In the last several years she’s competed in multiple gravel bike races. Top Achievements: Top 3 Ironman Ireland and Ironman 70.3 Coquimbo, Multiple time top-5 finisher, 3rd Overall at Moran 166 Gravel Race in Michigan, Age group podium at Gravel Worlds, Big Sugar, and Ned Gravel in first year of gravel racing.

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