In the previous article, we presented nutrition tips to consider before and during a marathon. We discussed the importance of carbohydrates, protein, hydration and electrolytes for a successful run. In this article, you will learn how to celebrate after a long run with the right fuels.

Fluid Intake

It is not uncommon for runners to finish a marathon run dehydrated. It is crucial to replenish the fluid and electrolyte loss soon after the run. Rather than relying on perceived loss of sweat, try to weigh yourself before and after a run. This allows you to calculate individual sweat loss and helps to estimate total fluid loss. Soon after crossing the finishing line, drink a bottle of sports drink. Hours after a marathon, try to hydrate with 24 oz of sports drink for every pound lost during the race. A fluid volume greater than that lost in a run is needed to fully restore proper water balance. Be careful to not overhydrate with water alone to avoid possible hyponatremia (low sodium in the blood). Runners should take care to replace the electrolytes lost. This can be easily accomplished with sport drinks.

Carbohydrate and Protein

Long runs deplete glycogen stores, can cause muscle fatigue and decline in cognition, so consuming a high carbohydrate- high protein meal or snack soon after the finishing line is important to maximize recovery. Try to consume foods that are lower in fiber and fat to avoid indigestion. Usually, runners are not hungry after intense exercise, so low-fat chocolate milk or a sports drink with whey protein may be an easier option. Other food suggestions include:

• Wrap with chicken, cheese, avocado and greens
• Greek yogurt with banana and granola
• Milkshake or protein shake
• Sandwich with extra meat, cheese, tomato and greens

Have snacks ready for post-race as the event may not provide adequate choices or may not suit your tastes. Try foods beforehand after an intense training to see which food and fluids work best for you. Don’t experiment with unfamiliar food on your race day.

For personalized nutrition recommendation, talk to a registered dietitian who specializes in sports nutrition.