What should you eat after your marathon race? These foods will help you recover faster! | SWIM

Swim.by, SWIM Channel, Andrzej Waszkewicz

What should you eat after your marathon race? These foods will help you recover faster!

Are you running a marathon or triathlon race this year? Marathon is a big physiological challenge and despite the hours of training and preparation, it is highly likely that most runners will wake up the following morning, and the morning after, and the morning after with some degree of soreness, aches and pains.

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Photo: © Andrzej Waszkewicz / EMG

On crossing the finish line, the temptation to go straight to bed or head to the pub for a few beers will be strong. But while it is important to enjoy your achievement and indulge in a treat or two, a few nutrition tips will go a long way in helping you to feel less sore and move more freely in the days after the marathon.

Photo: © Andrzej Waszkewicz / EMG

Carbohydrates

The best time to restore your muscle energy and fluids is immediately. Refuel depleted muscles with a meal that includes primarily carbohydrates, such as bread, cereal, rice or pasta.

Consuming carbohydrates within the first 20 to 30 minutes has been shown to optimize recovery because muscles are most receptive to rebuilding glycogen stores (stored glucose) within the first 30 minutes after exercise.

Protein

A second and equally important component of recovery is consuming protein for muscle repair. Protein can be found in meat, dairy, fish, or other sources. Add the meat sauce to the pasta. And think beans, legumes, and soy for vegetarians.

A great post-run meal is Greek yogurt with hearty granola and a banana. Greek yogurt has twice as much protein as regular yogurt, providing your muscles with much-needed building for repair and recovery. Also, the granola contains carbohydrates to help replenish your energy stores.

Electrolytes

Running marathon distances or open water swimming races depletes your body’s electrolytes and antioxidants, so replenish with colorful fruits and fruit juices, such as vitamin-rich berries and potassium-loaded bananas. Sip fluids throughout the day to combat fluid losses, and continue to replenish electrolytes (such as sodium and potassium) by eating small, frequent meals throughout the day. Avoid alcohol and caffeine as they can dehydrate you further.