The Runner’s Sandwich - What to eat after running

The Runner’s Sandwich – What to eat after running – Mediterranean Style

This post may contain affiliate links, so if you buy from a link we may earn a commission at no cost to you

The Runner’s Sandwich - Mediterranean refueling, the right way |

When I run, I get hungry. When I get hungry, I think of food. I assume that’s my body telling me to fuel up.

And I’ve found the ultimate Runner’s Sandwich. It’s fucking amazing. Sometimes I run just to eat this sandwich after.

The first time I ate one was a day I’ll never forget. The sandwich sang to me. After delving into the science a little more I know exactly why I enjoyed it so much.

The Runner’s Sandwich - Mediterranean refueling, the right way |

After a good run or heavy workout your body typically needs many things to refuel. Some of the most important are the following:

  • Carbs – for replacing glycogen stores
  • Proteins – to aid muscle repair and growth
  • Electrolytes – including sodium, chloride, potassium and magnesium
  • Fats – used in so many essential body and brain functions
  • Rehydration – don’t argue, just do it

It’s a whole, confusing nutritional jungle out there, with a billion different websites, experts and scientists offering their own opinions on the body’s exact dietary requirements.

Some will tell you carbohydrates are the devil, others will tell you you’ll keel over immediately without them.

For years we were told fat was the enemy, now we know that we must have good quality fats for our bodies to function properly.


There are over eight billion humans on this planet, and nearly as many reasons as to why we’re so successful. But one of the biggest is that we’re adaptable. Supremely adaptable.

From the beginning humans have thrived and survived in some of the harshest conditions imaginable, and lived on diets that would send the nearest nutritionist running for the hills.

But through our years of trial and error, several things have become clear, and notably, moderation is key.

  • Exercise is great! But don’t over do it.
  • Our body runs off energy – but too much processed sugar (the most ‘hardcore’ form) is lethal.
  • Protein builds muscle – but you’ve got to put the work in to get it.
  • Healthy fats are needed to properly ingest essential vitamins and nutrients.
  • Finding the right sodium/potassium (think salt) balance is critical. Too far either way isn’t good.
  • We need liquids.

Believe it or not, your body tells you all this. Sure, we develop weaknesses and habits over time, but on a purely physical level, your body has your back.

Listen to your body, and hear what it’s asking for.

For me and my body, this Runner’s Sandwich with it’s whole grain bread, high protein cheese, salty olives and tasty fats covers all my immediate needs when I’ve burnt off a load of energy. See if it does for yours.


Oh, and if that wasn’t enough then it has one more thing going for it. It tastes better than the proverbial dog’s bollocks 😉

Print Pin Add to Collection
4.66 from 26 votes

The Runner’s Sandwich

A tasty AF sandwich that hits all your nutritional post run needs – carbs, protein, healthy fats and electrolyte replenishment.
Course Snack
Cuisine Mediterranean, Vegetarian
Time 10 minutes
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 1 hungry runner
Calories 365kcal


  • 4 slices bread (whole wheat)
  • ½ ball mozzarella (cottage cheese also goes great!)
  • ¼ cup sun-dried tomatoes in oil
  • 2 tbsp olives
  • 2 tsp capers (can be made without if unavailable)
  • ¼ cup basil, fresh (dried basil is also fine, ¼ cup = 1 tsp)
  • salt and pepper to taste



  • Roughly chop the cheese, tomatoes, olives and capers and throw into a mixing bowl.
  • Add the herbs, salt and pepper.
  • Use a fork to mix up and mash the ingredients a little – not too much, we just want to get those flavours circulating.
  • If you’re using very soft bread then pop it in the toaster/pan without oil for a minute or so – not to toast it, just to harden the outside. If the bread is already a hard type, we’re good to go.
  • Spread the mix on the bottom slices, add the other slices on top. Squish down.
  • Now comes the oil part – if you’re exercising a lot you’re gonna need all that extra fatty olive oil. If you’re not, that’s your call. Either way, it tastes great.
  • Heat the pan (with or without the oil) and put the sandwich in. Put a lid on the pan if you have one, don’t stress too much if you don’t. Cook for 3 or 4 mins, squishing down with a spatula occasionally, then flip and cook the other side the same way. Both outsides should be nice and crispy, the insides melting together.
  • Awesome. What a sandwich.


IF YOU LIKED THIS RECIPE: this Iskiate is my favourite way to fuel up pre-workout. If you’re wanting to exercise more but are not sure where to start out, then take a look at our Freeletics review.
Our nutritional information chart does not include added olive oil and is for one sandwich.


Nutrition Facts
The Runner’s Sandwich
Amount Per Serving (216 g)
Calories 365 Calories from Fat 83
% Daily Value*
Fat 9.2g14%
Saturated Fat 3.1g19%
Cholesterol 9mg3%
Sodium 1456mg63%
Potassium 485mg14%
Carbohydrates 59.7g20%
Fiber 10.6g44%
Sugar 13.2g15%
Protein 19.2g38%
Vitamin A 500IU10%
Vitamin C 9.1mg11%
Calcium 760mg76%
Iron 5.8mg32%
* Percent Daily Values are based on a 2000 calorie diet.
Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

About Dave

From the UK to Germany with many stops along the way. Food without meat is the best type of food. And I plan to share it!


  1. Wheat a hearty sandwich! Love toasting the buns in the skillet!

  2. 5 stars
    What a great sandwich! Always looking for tasty things to eat after a long run 😉 Thanks, Howie!

  3. This sounds divine! I could totally devour one or two of those after a long run. Thank God for Miyoko’s vegan mozzarella!

  4. 5 stars
    I’m no runner (but my boyfriend is) I had all the ingredients to make this sandwich for my lunch today, and I am eating it for breakfast. Delish!!!!!

  5. 5 stars
    That Is Good.

  6. 4 stars
    Sounds good. But do you really need to write like a dirtbag?

  7. Why can’t I pin it?

  8. 5 stars
    I was skeptical, but this is AMAZING!

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating

Forgot password?