“When recovering from a half marathon, it’s important to refuel your body as soon as you are physically able,” - CSSD, Jill Merkel. Easy recovery meals/snacks include: – chocolate milk – greek yogurt smoothie – eggs and toast – deli sandwich or burger – string cheese with a banana
Your half marathon diet plan should have included a plan with more carbohydrates than your normal plan. This is because you’re asking more of your body for performance and recovery, so more carbohydrates are warranted. Ideally, within an hour after the half marathon, you are able to get a post-run recovery meal in.
Protein after endurance exercise is very important for several reasons. Firstly, ingesting protein and amino acids (especially leucine) helps move the body from body breakdown mode to an anabolic state. In other words, it helps repair those muscles you’ve broken down during the race. And, it starts the muscle rebuild process, which is how we get stronger and faster.
Water – Replacing lost water and fluids during the race is important. Electrolytes – These are important in the rehydration process, since they help your body absorb fluids. Tart Cherry Juice – The anthocyanins in tart cherries have been shown to reduce inflammation and oxidative stress, reduce muscle damage and provide pain relief.
While we don’t talk much about fats during the process of training and fueling during exercise, they come into play for your daily diet and definitely for recovery. Healthy mono- and polyunsaturated fats, such as fatty fish, nuts, seeds, avocados, olive oil and tofu products can be great for reducing inflammation associated with high volume training and racing.
01 Race day breakfast ideas
02 What to eat before running in the morning
03 Easy recipes for marathon runners