Recovery food for marathon should be easy to digest, so a liquid diet might be the best thing for you, writes Nandini Reddy.
After finishing a tiring race it is important to reach for the right nutrition to aid your recovery. A liquid diet might be gentler on the stomach instead of an all-you-eat meal. The bright neon coloured electrolytes are great but there is also an array of choices that are available from natural sources.
How to choose your recovery drink?
A recovery drink should ideally be consumed 20-30 minutes post the run. If you wait longer then that means that your body won’t repair itself fast enough. The choice of drink should allow for the most efficient recovery of your muscles. It should give you the right nutrients to restore your energy levels. Milk is a natural protein that you can consider having post your race. If you want carbs then you can get them from fruit or vegetable sugars. Sports drinks are also heavy on your wallet so these natural options are more economical to consider. If you don’t like artificial sports drinks then there rare plenty of options that you can consider that are naturally available.
Coconut Water – Coconut water is rich in potassium and is perfect to maintain water balance in the body and also assist the muscles in relaxing optimally. The natural sugars in the water give your body enough carbs before and after a race. It is best had either 60 mins before the run or after.
Chocolate Milk – This drink isn’t just a kid favourite but is also a great meal option for post-run recovery for marathon runners. It speeds up recovery and is better than any sports drinks you might consider. The mix is rich in calcium and Vitamin D that assist in muscle recovery.
Vegetable Juice – A 100% vegetable juice that leaves in the fibre is a great recovery drink. The fibre is light enough on your stomach and the nutrients and anti-oxidants that you will get will help relieve the stress. These juices have more potassium and sodium that sports drinks, making them the better choice.
Banana Shake – For the vegans you can try a shake made from coconut milk and bananas. Its a great alternative if you are lactose intolerant also. It gives you enough carbs and proteins that are essential for a post-run recovery.
Tea/Coffee – Caffeine will provide you with a jolt that you need to boost your running performance. Tea is rich in anti-oxidants and drinking a cup of tea or coffee 45 mins before or after a run will energize you.
These drinks are refreshing and can also recharge your body. So give the shot after your next race!
ABOUT THE AUTHOR
An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.