Five recovery breakfasts under 10 minutes

After a hard or long morning run, the goal is simple: carbohydrate to refill glycogen and 20–30 g of protein to start repair. Eating within an hour or two helps, especially if you train again the next day.

Our five favourites

1. Overnight oats with Greek yoghurt, berries and a spoon of peanut butter. Made the night before.
2. Two eggs on toast with avocado and a glass of orange juice.
3. Smoothie: banana, frozen berries, milk or kefir, oats and a scoop of protein powder.
4. Cottage cheese bowl with honey, sliced banana and granola.
5. Rice cakes with ricotta, jam and a handful of nuts — for when you are not hungry yet.

Do not forget fluids

Weigh yourself before and after a long run once or twice to learn how much you lose. Replace roughly 1.2–1.5 times that weight in fluid over the next few hours, with a pinch of salt in the food.

General information for healthy adults, not medical advice. See our disclaimer.