How to Eat and Drink After a Marathon for Best Recovery

Many runners prepare meticulously for a marathon, which includes following a proper diet for endurance events. They forget, however, that what they eat afterward is just as important to speed recovery.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Running Clothes
• Running Shoes
• Food
• Fruits
• Health Food Stores
• Fruits

1. Continue to eat plenty of post-marathon recovery carbohydrates to refuel your muscles. This includes whole grains - bread, rice and pasta - and fruits and vegetables.

2. Take in adequate protein - meat, dairy and fish - to help in healing damaged muscles. (If you prefer not to eat animal products, get plenty of protein from beans, legumes and soy.)

3. Consume potassium-rich fruits and juices, such as bananas and orange juice, and salty foods to replace electrolyte losses.

4. Get something to eat right after running. Consuming at least a small amount of carbohydrates within the first 20 minutes after running has been shown to optimize replacement of muscle fuel.

5. Continue taking in fluids. The need to urinate frequently is a sign you are well-hydrated.

6. Replenish with extra fluids if you soak in a bath after the race.

Tips & Warnings

• Allow yourself to rest, heal and eat well.
• Relax and reward yourself. You need not be as meticulous about your diet as you were during training.
• Allowing proper recovery time before resuming running is also essential. The general rule is to allow an easy day for each mile you've run. For a marathon, that means almost a month of gentle exercise.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

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