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.
Instructions
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.
Tags: after running