Congratulations on crossing the finish line! After pushing your body to its limits, proper recovery is just as important as the race itself. Now is the time to rehydrate, replenish your energy stores, and support muscle repair with the right nutrition.
Below are essential post-race nutrition tips, based on recommendations from leading experts including the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine (ACSM).
Do: rehydrate.
Rehydrate your body with about 16-24 oz. of fluid for every pound lost.
Do: eat carbohydrates and protein.
Consuming carbohydrates will help replace glycogen levels. Protein will help to repair and rebuild muscle.
Some examples of carb and protein combinations include:
- Chocolate milk
- Peanut butter and banana sandwich
- Chicken or tofu stir fry
- Pasta and meatballs
- Burritos
Do: eat salty foods.
Salty foods provide electrolytes that were lost in sweat.
Some examples include:
- Pretzels
- Jerky
- Grail mix
- Pickles
Don’t: go hours without food or fluid.
Your body just completed 26.2 miles of extremely grueling work. That is an incredible accomplishment! Follow these post-marathon tips to help replenish and refuel so you can safely celebrate your victory.
