What to eat and drink after running a marathonBreak bread. Runners should try to consume some carbohydrate,ideally 50-100g within an hour of finishing the marathon in either food or drink form.Milk it. Fluid restoration is also extremely important after a marathon. …Bring on the beetroot. …
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What are the best foods to eat before & after running a marathon?
Best Foods to Eat Before After Running a Marathon. The blueberries and raspberries in this snack deliver the necessary antioxidants to fight damage to your DNA due to stress from the big race. The granola contains carbohydrates to help replenish your muscles鈥?energy stores. Finally, Greek yogurt has twice as much protein as regular yogurt,…
What are the best recovery drinks after running a marathon?
The glutamine combined with vitamin C from strawberries and orange juice will help keep your immune system strong from start to finish-and long after. Immediately After Running a Marathon: Carbohydrate + Protein Recovery Drink
What should I bring to a marathon aid station?
Depending on your needs, after around 10km, at every aid station you should have a drink and something to eat so you鈥檙e fueled for later in the day. Gels, sports drinks, fruit, chocolate 鈥?each of these items serves a purpose and should be considered by you during the run to also help your marathon recovery after the race.
What are the best post-run meals for recovery?
For optimal recovery, consume carbs and protein in an approximate 4:1 ratio. This means about 4 g of carbohydrates for every 1 g of protein. 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.