I Struggled With Loss of Appetite After Long Runs. This Simple Tip Finally Made Postrun Fueling Easier.

I know refueling after a workout or hard run is crucial. A meal or a carb- and protein-rich snack replenishes energy stores and helps muscles recover faster, allowing me to get stronger and faster—and show up to the next session feeling my best.So when I started to experience appetite loss after long runs during marathon training, I felt completely stuck and didn’t know what to do. One piece of advice from a dietitian stuck with me, though, and I used it any time I wasn’t feeling hungry after a run.If it wasn’t for this go-to tip, I don’t think I would’ve made it through marathon training. So steal it for your own buildup to help maintain your energy and keep nailing every run.A Go-To Method for Dealing With Appetite Loss After RunsYou would think that burning through more calories during marathon training would spike my hunger cues and increase my appetite, but the stress of training actually had the opposite effect on me.And I’m not the only one: Intense or prolonged exercise can sometimes suppress hunger, tampering with your desire to eat, Jordan Hill, RDN, CSSD, a Colorado-based registered dietitian and certified specialist in sports dietetics with Top Nutrition Coaching, previously told Runner’s World.Combine that with other factors—including lack of awareness about what and how much your body needs to sustain training, not having enough time to meal prep, and fear of weight gain—and it’s no surprise that many endurance runners are under-fueled.When I sat down with Kristy Baumann, RDN, dietitian and marathoner, to discuss ways to address marathon fueling when dealing with nausea, she recommended opting for fluids when you feel like you can’t eat. “Liquids are your best friend,” she told me at the time.Drinking key macronutrients like carbs and protein, along with electrolytes, helped me ensure I would recover well from my effort without force-feeding myself when my stomach retaliated. Baumann also suggested kickstarting your postrun recovery process within 30 minutes of finishing the effort, which may even help your appetite return.During marathon training, life stressors and heat wore me down to the point where I had little to no cravings for anything solid. More often than not, I’d reach for something drinkable. Below are three of my go-tos, backed by Baumann.3 Postrun Beverages That Help Me Refuel1. Chocolate MilkGrowing up, my cross-country coaches used to always suggest a cold glass of chocolate milk after our practices to refuel, as it contained the ideal carb-to-protein ratio (about 3:1 or 4:1). Since then, it’s remained a go-to postrun beverage.Chocolate milk is even scientifically proven to have a positive effect on serum lactate levels, leading to improved recovery, according to a systematic review and meta-analysis published in 2025 in Human Nutrition and Metabolism.Plus, it’s accessible and affordable. I would grab a jug of it at my weekly grocery run and instantly had a go-to postrun beverage ready to go—no meal prep required.After long runs, I’d also see if I could stomach a protein bar or some toast with the chocolate milk. If not, the drink would help keep me satiated until lunch or dinner, when my appetite would make a reappearance.2. Protein SmoothieYears ago, I got a Nutribullet for Christmas and it’s become my secret weapon for dealing with appetite loss when I still need to meet my protein goals and fuel well.When I didn’t reach for chocolate milk after a long run, I would typically make a smoothie and sip it slowly, giving myself plenty of time to drink it before and after I took a shower. This option’s a bit higher in protein because I’d add a whole scoop of protein powder along with yogurt to give it a boost.My go-to smoothie ingredients:A handful of frozen mixed berriesA handful of frozen (or unfrozen) baby spinachA small handful of frozen pineappleA splash of orange juiceA scoop of Greek yogurtOne scoop of protein powder​I fill the rest of the cup with water and blend for about 30 seconds or more. It’s very cold and refreshing after a hot summer long run, but it’s enough to make me feel like I’ve consumed the macronutrients I need postrun, without thinking too much about it.3. Gatorade + Protein BarImmediately after a sweaty long run, I’d come in and guzzle a bottle of Gatorade from my fridge. The intake of electrolytes would help me replenish what I lost in sweat. Often, this would help bring back enough of my appetite that I could stomach some kind of snack.Grabbing a protein bar with the sports drink helped me feel like I balanced out the sugars from the Gatorade with one of my favorite 12- to 20-gram protein bars, which only took a couple bites to eat. (My favorites are cookie dough Quest bars, coconut chocolate almond Aloha bars, or any flavor from Trubar.)This way, I didn’t stress out over having an entire meal right away, or making something before hopping in the shower and lying down for a nap.Kristine Kearns, a writer and avid runner, joined Runner’s World and Bicycling in July 2024. She previously coached high school girls cross country and currently competes in seasonal races, with more than six years of distance training and an affinity for weightlifting. You can find her wearing purple, baking cupcakes, and visiting her local farmers market.