Your recovery can speed up if you eat and drink the right food after a marathon, writes Nandini Reddy
Food is fuel and it is extremely important to plan what you eat post run as much as the pre-run meal. The first most important thing to remember after a race is to re-hydrate. Running long distances can put a strain on your kidneys so it is important to re-hydrate to prevent any injury. Another great way to re-hydrate is with milk or soy milk, not smoothies which are thicker.
Replenish your energy stores
Tough workouts like long distance running tend to deplete the glycogen stores in your body. Glycogen is what gives you energy. So to ensure that these energy stores are replenished ensure that you eat a good amount of protein and carbohydrates after your race.
For days after the run you might feel a bit fatigued. You can get over this with a small snack that you can pack and have in-between your meals. Pack a snack of fresh fruits and cheese, they will both instantly refresh and energize you.
Eggs are rich in Omega 3 and it can help in reducing heart rate and aid recovery after an endurance activity. Mountain climbers, trekkers, triathletes and elite runners consume eggs as part of their regular diets. During recovery, eggs can play a great role in helping you recover faster.
Bring back the whey protein from day 3 after your run. This will help you in building back the weakened muscles and you will also be able to get back to your training programme again. But ensure that you watch the sugars in these drinks. If you haven’t used whey protein before then don’t try it now.
Yes you can have a pizza! Opt for a pizza with a lot of vegetables and low processed meat (as it has too much salt). A thin crust pizza will give you the right nutrition and energy that you need to recover.
So if you just finished a marathon and you are training for the next one, then remember that recovery is crucial and important if you want to keep running injury free.