Aim to refuel with a snack or meal made up of simple carbs — milk, energy bars, fruits and sugars — within 20 to 30 minutes after your run. That’s the ideal window for recovery because your muscles are most receptive to absorbing energy and restoring glycogen. “During recovery we want our carbs to break down quickly so the glucose can get to the muscles during that time frame,” says Lewin.
You can also indulge your inner kid while refueling, by drinking chocolate milk. It’s got the optimal 4-to-1 carb-to-protein ratio and some nutritionists say it’s a better way to replenish energy than other sports drinks.