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After a long run it is important to replace energy as quickly as possible. Studies have shown that muscles are most receptive to rebuilding glycogen stores within the first 30 minutes after exercise. The sooner you eat, the more you will minimise muscle stiffness and soreness. In order to prevent this you need to consume protein and carbohydrates. The quickest and most effective way to ensure you get the right amount of each is in a protein bar.