Glycogen is the predominant fuel source muscles use to sustain prolonged and strenuous exercise. Immediately after running the marathon, replace depleted muscle glycogen by consuming carbohydrate-packed foods such as bananas, raisins, granola bars, energy bars, bagels and pita bread. Many sports drinks supply carbohydrate, too. Snacks will be available after you cross the finish line, but I also recommend packing some to keep at the bag check.
That way you will be able to continue your recovery process en route to the hotel or home. Your muscles are primed to convert carbohydrate glucose to glycogen the fastest within 30 to 60 minutes postrace, called the "window of opportunity. Given a steady stream of carbohydrate-based meals and snacks, muscles continue to refuel within 24 hours, but at a slower rate.
It's recommended that marathoners consume 1. For a kilogram pound runner, that translates to 92 grams of carbohydrates per hour. You would need to consume one large banana, one cup of yogurt and two cups of Gatorade for a total of 96 grams carbohydrate. After four hours, resume your usual carbohydrate intake based on your daily requirements. Many runners have a reduced appetite after running a marathon, which can make eating plenty of carbohydrates challenging.
Opt for a handful of nuts, a protein shake or some Greek yoghurt. Of course, broccoli, carrots and peppers are great in addition to a meal, but not as post-marathon recovery food.
Junk foods are high in salt, thus lower your levels of potassium, which is of far greater importance to your recovery time than salt. Because your body loses electrolytes during a workout, the last thing you need is to deplete more potassium with by gorging on salty chips. Artery-clogging foods like these are loaded with fat and sugar, with hardly any nutrients. We hope this helps you understand what to eat after a marathon and, perhaps just as importantly, what to avoid!
More information. Try again in a few minutes, or write us a message and we'll get back to you as soon as possible. You can also write us a message: we will reply as soon as possible. Welcome to the Technogym community. How Much to Eat? Electrolytes Something else you need to bear in mind is replacing electrolytes, such as sodium and potassium, both of which are lost when you sweat. Shop our Products Accessory Storage Stick. Balance Pad. Speed Ladder.
Mobility Ball. Share this article. Are you sure you want to delete this family member? Find activities close to home. Activities near you will have this indicator. Within 2 Miles.
Activities near you will have this indicator Within 2 Miles. To save your home and search preferences Join Active or Sign In. To save your home and search preferences. Great merchants! Great products! Great value! Start off slow. Enjoy the process of taking it a little bit easier. Walking is one of the best post marathon activities as it not only gets your blood flowing but it also helps encourage your tired sore muscles to move and loosen up.
Set an alarm in your phone to go off every day the week after a marathon to remind you to do even 10 minutes of stretching. Maybe this is your time to also relax, close your eyes, listen to music or an audio book or just enjoy the silence. Here's my favorite stretches for runners. If you will be training for another race soon, then it is especially important to take time to heal and recover through foods and light exercise.
You will find that your performance capability will be enhanced during that next training period. You will also reduce your risk of burnout, avoid injury and be ready to really push yourself to that next level!
Marathon Nutrition. Carb Loading.
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