After completing a marathon, it is important to prioritize your post-race fuel. A nutrition recovery plan post-marathon is vital for repairing muscles, replenishing glycogen stores, and replenishing fluids and electrolytes. Carbohydrates will replenish the glycogen stores that were depleted during the long run giving you energy. It is recommended to consume 1.2g of carbohydrates per kg of body weight each hour for the first four hours after a marathon; then, you may return to normal daily carbohydrate consumption. Protein will provide amino acids to aid in muscle repair and restoration. Aim for 30 grams of protein post marathon. Consume electrolytes such as salt and potassium (can choose salt stix) to replace the minerals lost through sweat during the race; additionally, it is important to drink plenty of fluids to rehydrate. A tip is to weigh yourself before and after the marathon and make sure you drink enough liquid to return to your starting weight. While we know you will want to celebrate, avoid alcohol as it may delay your recovery. The goal of the nutrition recovery plan is to allow the body to recover and replenish the nutrients you lost while preventing injury.1
Below are three make ahead recovery meals to have at the ready. These nourishing recipes are ideal for repleting carbohydrates, proteins, and minerals lost during the race. Click on the link to get these savory recipes on our blog.
https://lauracipullo.com/blog/italian-sausage-with-white-beans-and-escarole/
https://lauracipullo.com/blog/pasta-fagioli-soup-with-chick-pea-pasta/
Work Cited
Marathon recovery: What to eat & what to avoid. Techno Gym. (n.d.). https://www.technogym.com/us/wellness/marathon-recovery-what-to-eat-after-a-run-and-what-to-avoid/
