If you train a lot, you're likely already aware of recovery. But do you know exactly what protein, electrolytes, creatine, and magnesium do for the body after running, and when it makes sense to supplement? We take a closer look here.
In this article, we cover:
- What happens in the body after a run
- Protein after running
- Electrolytes and salts
- Creatine
- Magnesium
What happens in the body after a run
When your run is over, the body quickly starts to repair itself. During running, muscle tissue breaks down, minerals are lost through sweat, and fluid balance shifts. How well the body recovers depends on several factors, including the ability to build and repair muscle tissue and restore fluid and mineral balance. Both processes require nutrition.
If you train a lot, it may be worth paying attention to meeting the needs for protein, electrolytes, and magnesium, so the body has the best foundation before the next training.
Protein after running: How much and when?
Amount and timing
For the body to build and repair muscle tissue after running, protein is needed. The recommendation from recent research is 0.25 to 0.4 grams of protein per kg body weight per meal (Morton et al. 2018). For a 70 kg runner, that's 18 to 28 grams of protein. This equals three eggs, a large portion of yogurt, or a protein shake.
Previously, there was a lot of focus on the so-called "anabolic window" of 30 minutes post-training. Recent research suggests it's not as narrow as once thought, and that the total daily protein intake spread over three to four meals is more important. A protein-rich meal within a couple of hours after running is a good habit, but it's not crucial to hit it to the minute.
Protein supplements for runners
A protein supplement isn't necessary for all runners, but it can be practical to hit the right level at the right times without having to prepare a full meal. It's especially relevant if you train early in the morning or late at night, or if you find it hard to distribute protein evenly throughout the day.
Muscle protein synthesis works best when protein is consumed spread over the day's meals, typically three to four times (Areta et al. 2013). For most runners who eat a varied diet, total protein deficiency is rarely the problem. More often, protein is unevenly distributed, with a lot at dinner and too little at other meals.
Whey (also called whey protein) is one of the most used protein sources for this purpose. It comes from milk, is quickly absorbed, and has a complete amino acid profile with a high leucine content, which plays a role in the process that repairs and rebuilds muscle tissue after running. If you don't get enough protein, that process slows down, typically leading to longer soreness and slower progress, especially during periods of high training load.
Electrolytes after running: When is water not enough?
Sweat is not just water. It contains minerals, primarily sodium, but also potassium and magnesium. For shorter runs in normal temperatures, a regular meal and plain water cover the loss well. But for runs over 60 minutes, in heat, or for runners who sweat a lot, mineral loss starts to have a real impact on performance and recovery.
Sodium is the mineral you lose the most in sweat. It regulates fluid balance and helps the body absorb and retain fluid. Drinking only plain water after a long run dilutes the sodium concentration in the blood without restoring balance. This can cause fatigue and dizziness.
Potassium is important for muscle and nerve function. The loss is generally less than sodium, but during prolonged training, a potassium deficit contributes to fatigue and muscle weakness.
Magnesium is involved in over 300 enzymatic processes, including energy metabolism and muscle protein synthesis. Runners lose magnesium through sweat, and those who train a lot or in heat may struggle to maintain levels through diet alone. Read more about magnesium later in the article.
Many gels and energy drinks also contain electrolytes, so if you use energy products during running, you're likely already covering part of your needs that way. Read more about energy during running in our article
.
When is an electrolyte drink relevant?
For runs under 60 minutes in normal temperatures, plain water is usually sufficient. Light yellow urine is a good indicator of adequate hydration. For runs over 60 minutes, in hot or humid weather, or if you're a "salty sweater" with visible salt stains on your clothes, an electrolyte drink is often a better choice than water alone.
Creatine and running: A supplement with potential recovery effects
Creatine is best known from the strength training world, but it also belongs in a runner's supplement strategy. Not as an acute recovery product, but as a daily supplement that over time can support both performance and recovery.
Creatine is stored in muscles as creatine phosphate and used for quick energy release at high intensity. For runners, it's particularly relevant during interval training and hill sprints, those moments when the body demands more than the aerobic system can deliver alone.
Some research also suggests that creatine can reduce markers of muscle damage after intense training and contribute to faster recovery between hard sessions (Rawson & Volek, 2003). The effect is not as well-documented as in strength training, but the evidence is sufficient for it to be relevant for runners with high training volume.
Creatine is typically taken as 3 to 5 grams daily. It's not something you take right after a run and feel the difference the next day. The effect comes over weeks, as the muscles' creatine stores fill up.
Magnesium: A mineral with many roles
Magnesium deserves a separate section. It's a mineral many runners don't think much about, yet it's one that potentially plays a big role in recovery.
What magnesium does
For runners, three functions are particularly relevant:
- Energy metabolism: Magnesium is necessary for the production of ATP, the body's primary energy molecule. An insufficient magnesium level can affect both performance and recovery speed.
- Muscle protein synthesis: Magnesium supports the process that repairs and builds muscle tissue after training.
- Muscle function: Magnesium regulates the interaction between calcium and muscle tissue. Calcium triggers muscle contraction, magnesium helps the muscle relax again.
Cramps and magnesium
Cramps during running are often associated with magnesium deficiency. The picture is more nuanced. Research suggests that running cramps are primarily neuromuscular and triggered by fatigue and overload rather than isolated mineral loss (Schwellnus et al. 2008). Magnesium deficiency can contribute to muscle tension and delayed recovery, but is rarely the direct cause of cramps during running.
Magnesium as a daily supplement
The daily requirement for adults is 350 to 400 mg. Good dietary sources are nuts, seeds, whole grains, and green leafy vegetables. Runners with high training volume may struggle to meet the requirement through diet alone.
Magnesium and sleep
Magnesium is increasingly marketed as a sleep mineral, and there is research suggesting a connection. The evidence is more limited than often portrayed. For runners with low magnesium levels, supplements can likely contribute positively to sleep quality. For runners already getting enough through diet, the effect is more uncertain. Sleep is, by the way, the most important single variable in recovery. We've written more about what happens in the body at night in this .
Take the Next Step
If you train a lot, you demand more from your body than most realize. Protein, electrolytes, creatine, and magnesium are four factors that play a crucial role in recovery. Consuming enough protein evenly throughout the day supports ongoing muscle repair. Restoring fluid and mineral balance after long runs prepares the body for the next session. Supplementing with creatine over time supports the energy system at high intensity and possibly recovery between hard sessions. Being mindful of your magnesium level addresses a factor many runners overlook.
To read more about recovery for runners, check out our
. For more on energy during runs, read our
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The figures and recommendations in this article are guidelines. Individual needs vary based on body weight, training volume, and health status. For specific health questions, consult your doctor.
Sources
Areta JL et al. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. Journal of Physiology.
Morton RW et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine.
Nielsen FH and Lukaski HC (2006). Update on the relationship between magnesium and exercise. Magnesium Research.
Rawson ES & Volek JS (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Journal of Strength and Conditioning Research.
Schwellnus MP et al. (2008). Cause of exercise associated muscle cramps (EAMC): altered neuromuscular control, dehydration or electrolyte depletion? British Journal of Sports Medicine.
