1. The Meal: 8 oz low-fat chocolate milk + 1 serving fresh fruit.

Nutrition: 225 calories, 40g carbs, 9g protein.

Health Benefits: Fresh fruit and milk help you rehydrate while providing calcium, vitamin D, and other vitamins and minerals.

2. The Meal: 1oz. pretzels dipped in 6oz. low-carb (protein-rich) yogurt.

 Nutrition: 275 calories, 59g carbs, 12g protein.

Health Benefits: Pretzels offer carbs, plus sodium to help replenish electrolytes. Yogurt adds calcium and vitamin D.

3. The Meal: Turkey sandwich that includes 2 slices whole grain bread, 4 thin slices of deli turkey, and veggies 

Nutrition: 310 calories, 55g carbs, 17g protein.

Health Benefits: The turkey provides protein, while the bread provides nutrients and minerals that support heart health.

4. The Meal: 1 medium banana with 2 tablespoons peanut butter + 8oz. recovery shake. 

Nutrition: 380 calories, 55g carbs, 12g protein. 

Health Benefits: The sports drink replenishes electrolytes and fluids. The banana provides potassium to help with muscle contraction. The peanut butter adds healthy fats, plus niacin, which helps recovery.

5. The Meal: 1 whole egg (cooked in a nonstick skillet) on a toasted whole-wheat English muffin + 1 cup fresh blueberries 6oz. Greek yogurt. 

Nutrition: 290 calories, 37g carbs, 21g protein.

Health Benefits: Blueberries contain antioxidants that help ease muscle soreness. The yogurt provides calcium and vitamin D to support bone health. The egg provides protein, B vitamins, and choline, which boost immunity.

6. The Meal: Smoothie that includes 8oz. fat-free milk, 1 tablespoon peanut butter, 1 medium banana, 1 tablespoon fat-free chocolate syrup. 

Nutrition: 340 calories, 55g carbs, 14g protein. 

Health Benefits: This is easy on the stomach if you can’t tolerate real food after a run. Milk provides calcium and protein. The peanut butter offers healthy fats and niacin. The chocolate syrup adds carbs and a sweet treat.

7. The Meal: 3 cups air-popped popcorn + 8oz. low-fat chocolate milk. 

Nutrition: 280 calories, 46g carbs, 11g protein.

Health Benefits: Popcorn provides carbs, fiber, and iron. Milk provides calcium and carbs. Together they can satisfy your sweet and salty cravings.