Proper post-workout nutrition improves your performance and body composition, prevents muscle breakdown and boosts recovery. You should eat a snack that contains both carbs and proteins within 30-45 minutes after a run. This post-run time is called the 'Window of Opportunity' and is great for fueling your body for a faster recovery. Some good post-run options are Greek yogurt, protein bar, banana, smoothie, fruit, low-fat chocolate milk, protein shake or cottage cheese.

Then try to eat a well-balanced meal within two hours of finishing the run. Protein is key at this point, so foods like turkey or salmon are great choices. Also include some vegetables for additional vitamins and a balanced meal.