The 4 best recovery drinks for runners | Here’s what you need to know

Ever find yourself dragging your feet post-run, dreading the thought of your next run?

We’ve all been there – the exhilaration of a run followed by the energy drain that leaves you feeling like you’ve hit a brick wall. Your legs are lead, your motivation wanes, and future miles seem like an uphill battle.

But hang in there because today, we’re diving into the world of the best recovery drinks for runners. These running recovery drinks aren’t just another drink; they’re the secret to rapid recovery and that extra oomph when you lace up for your next run.

Let’s get started with the best recovery drinks for runners.

DO RUNNERS NEED RECOVERY DRINKS?

After a run, a recovery drink replenishes the fluids and electrolytes you’ve lost through sweating. Plus, it provides your body with the fuel it needs to jumpstart the recovery process and prepare for your next run. 

While snacking is an option, when it comes to post-run fuel, recovery drinks often steal the show. Recovery drinks have an edge over solid food because they’re easy to drink and digest. 

So when it comes to your post-run recovery drinks, here’s the lowdown: your recovery drink needs are as unique as your run itself. 

They hinge on:

• The length of your run
• Your sweat rate (especially if you were running in hot humid weather)
• The intensity of your run
• And, how often you sipped fluids throughout your run

But as a general guideline, ¹ make it a point to sip on your recovery drink within the first 30 minutes after your run. This little timing trick can work wonders in giving your recovery a boost.

Here’s the magic running recovery drink formula: drink 1.5–2 cups (or 12–16 fluid ounces) of a 6–8% carbohydrate solution. That’s 6 to 8 g carbohydrate per 100 mL of fluid. This combo not only replenishes your fluids but also keeps your blood glucose levels in check.  

Let’s break it down: If your running recovery drink comes in at 12 fluid ounces, you’ll want approximately 24 grams of carbs. Opt for the 16-fluid-ounce version, and you’re looking at around 32 grams of carbs.

THE 4 BEST RECOVERY DRINKS FOR RUNNERS

COCONUT WATER ²

Coconut water stands out as a top choice for post-run recovery among runners, and here’s why it deserves your attention: 

Natural electrolyte boost: Nature’s own electrolyte source, coconut water, packs a punch with essential minerals like potassium and magnesium. These minerals play a crucial role in maintaining hydration and supporting muscle function, keeping you in top form.

Low sugar, low calories: Unlike many commercial sports drinks, coconut water generally boasts lower sugar content and fewer calories. A serving of unsweetened coconut water, around 8 ounces, contains approximately 45 calories and just nine grams of sugar, making it a smart choice for runners.

Coconut water is a hydrating alternative to other sports beverages if you’re looking to avoid fructose, maltodextrin, artificial flavors and sweeteners, and other added electrolytes.

However, before you grab that coconut water bottle, take a moment to consider your situation:

Do you sweat a lot? Coconut water is a sodium lightweight, and sodium is the primary electrolyte your body loses through sweat. You may want to drink a recovery drink that’s higher in sodium.³

Did you have an intense speed run? Coconut water is on the lower-carb side compared to some sports drinks. So, if you’ve finished an intense, energy-demanding run, you might want to think twice.

DIVE DEEPER: Dive into the ultimate guide on mastering the art of running faster with even more running tips. Discover the secrets to unlocking your speed potential in this run faster guide. Let’s slip into those running shoes and start your journey toward your fastest self!

MONTMORENCY CHERRY JUICE ⁴

Montmorency cherries, tart cherry variety grown in North America, are bursting with anthocyanins. These compounds boast anti-inflammatory and antioxidative properties that team up to quell inflammation, ease oxidative stress, and supercharge muscle recovery. 

When we run, our muscles respond with a natural reaction—inflammation. It’s a signal that tells our body to kick into high gear for repair and recovery.

Here’s where tart cherry juice steps in as a true ally—it has the remarkable ability to dial down this inflammation, effectively speeding up our recovery times.

Marathoners in this research study drank 8 ounces of cherry juice twice a day for five days leading up to their big race and continued for two days post-race. The cool thing about this is that those who sipped cherry juice had less inflammation in their system 24 to 48 hours after crossing that finish line. 

Pretty neat, right?

If you’re looking for some pointers on how much Montmorency cherry juice to include in your routine for better recovery, these two studies have some suggested guidelines:

• For post-marathon recovery: This study discovered that sipping on 237 mL (that’s roughly 8 ounces) of tart cherry juice twice a day can work wonders in speeding up your recovery after a marathon. Try this for 5 days before, on the day of, and 2 days after running a marathon, and you might experience improved muscle recovery and less inflammation.
• For post-race recovery: Another research study suggests drinking 355 mL (approximately 12 ounces) of tart cherry juice twice daily. Do this for 7 days leading up to a demanding running event to help reduce those post-run muscle aches. 

But remember, everyone’s a little different, so what works for one may not be perfect for another. It’s a good idea to have a chat with a healthcare pro or a sports nutritionist to figure out the right dose of Montmorency cherry juice to match your unique needs and running routine. 

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CHOCOLATE MILK ⁵

If dairy doesn’t pose a problem for you, chocolate milk serves up the perfect carb-to-protein ratio. Chocolate milk typically falls in the 3:1 to 4:1 carb-to-protein ratio range, which can work wonders for your post-run recovery. 

But it’s not just about taste—you’re also replenishing vital nutrients your body sweats out during your run like sodium, potassium, magnesium, calcium, and vitamin D. Calcium plays a starring role in maintaining your bones and muscles, while vitamin D ensures your body soaks up all that calcium.

If you’re looking for chocolaty goodness without the dairy, my go-to choice for post-long run recovery is Tailwind’s Chocolate Recovery Mix.

Before we dive in, full disclosure: I’m affiliated with Tailwind Nutrition. But here’s the real scoop: I’ve used Tailwind’s Recovery Mix well before we teamed up. Why, you ask? Because this mix has been my trusty sidekick for years for quick, on-the-fly recovery after long runs.

Tailwind’s Recovery Mix has three times more complete protein than whey protein isolate and twice as much as chocolate milk. This means your hard-working muscles get more usable protein they crave without burdening your kidneys with excess waste.

MINERAL BROTH

I’ve taken this idea from one of my favorite running cookbooks – Run Fast. Eat Slow. by Shalane Flanagan and Elyse Kopecky. 

And in it, there’s a recipe for Long Run Mineral Broth, which is full of essential ingredients runners need to speed recovery — magnesium potassium, calcium, and manganese. 

Mineral broth (made with beets, onions, carrots, celery, sweet potatoes, and kombu) is also rich in antioxidants, including vitamins A, C, E, and K.

The best part? Whip up a big batch to freeze or use it as a flavorful base in soups. (Want a hands-off option? You can do this in the slow cooker or Instant Pot.)

THE DRINKS TO LIMIT AFTER A RUN

Now that we’ve covered a few of the best recovery drinks for runners to speed up recovery, it’s time to talk about the drinks that might slow your recovery.  

Right after a run, it’s a good idea to steer clear of a few things:

• Fructose: While it’s naturally found in fruits, consuming too much fructose in the form of certain sweeteners or high-fructose foods might lead to some tummy troubles, also known as GI distress. 
• Caffeine and alcohol: These two can be quite the duo when it comes to increasing your trips to the restroom. They can mess with your fluid balance, making your body release more liquids and potentially hindering your hydration efforts. 
• Carbonated beverages: Those bubbly delights might be tempting, but they can fill up your stomach pretty quickly. That full feeling might discourage you from drinking more fluids right after your run.

So what’s the best drink for recovery after running? 

We need to refuel and replenish the fluids and electrolytes lost through running, and one of the fastest ways to do this is through a recovery drink. 

You might choose coconut water for a natural hydrating beverage, cherry juice to fight inflammation, chocolate milk for carbs and protein, or homemade mineral broth.

Whatever drink you choose, sip it within 30 minutes after a run to speed up your recovery process. 

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