marathon recovery starts the second you cross the finish line. Yeah, I’ve heard this one before too and still have taken exactly zero ice baths after all of my 26.2s. Typically, recovery isn’t as at the top of my thoughts post-race as celebrating the accomplishment as soon as the radiating pain throughout my body subsides.
usually I come to my senses after a cold beer or two (seriously, is there anything better post-marathon?) and do a little stretching at some point before bed to loosen up tight muscles. My appetite can be all over the place after a long, tough race and can range from ravenous to nauseous, so if I can get some kind of carbohydrate and protein source in, I’m happy.
Image may be NSFW.
Clik here to view.
something like this (pizza with pesto, ricotta, veg and red wine) tends to go down pretty easy by race night
ideally though, refueling with carbohydrates and protein in that 4:1 ratio within 30 minutes of finishing a race is key to help rebuild broken down muscle fibers and replenish glycogen stores (just like you do after a long run). If this isn’t totally possible – race away from home, nausea, beer – all is not lost. Nutrition is still essentially important for marathon recovery in the days following the race. Here’s how I tend to break it down:
protein
it takes a while for your muscles to recover from such an effort, and they need protein to do so. Making sure that every meal you have includes a good protein source is key – eggs, Greek yogurt, lean turkey, chicken, fish, beans, nuts and nut butter all help make your muscles a bit happier. For meats, try to have at least a palm-sized portion, about 1/2-1 cup for yogurt, beans, 1/4 cup of nuts and 1-2 tbsp nut butter.
antioxidants
studies have found antioxidant-rich food sources can also help with muscle recovery by reducing oxidative stress and inflammation. My favorite antioxidant sources are colorful fruits and veggies, though lately I’ve been experimenting with more potent, concentrated options like cacao nibs, goji berries, dried tart cherries (or tart cherry juice) and raw, cold-pressed green juice. A lot these are really versatile and can be tossed on top of salads, oatmeal, yogurt or added to smoothies.
Image may be NSFW.
Clik here to view.
berries, Greek yogurt, granola, green juice and coffee
carbohydrates
glycogen stores are pretty depleted after a marathon, and it takes a while to replenish these back to a more normal level. The body is super sensitive and most efficient at restocking these stores less than 60 minutes following activity, so if you can get something down (even if it’s Gatorade, fruit or pretzels) do it and you’ll feel a difference. If not, try to include a complex carbohydrate source next to your protein at each meal once you’re able to eat. Some of my favorites are oatmeal, quinoa, sprouted grain toast and sweet potatoes. Carrot cake totally counts too.
fluids and electrolytes
after a marathon, it can take a few days to replenish fluids and electrolytes lost in sweat. Keeping a water bottle nearby at all times is helpful, and listening to your body is key as it will probably tell you how thirsty it is. Salty snacks are also incredibly helpful, especially if you’re the type of runner who usually ends up with a crusty salt ring around your face post-race. Tortilla chips, cheeseburgers, french fries can all be life savers and are also a perfect post-race treat. As I said earlier, there is nothing that tastes better after a tough race than a cold beer… But! It’s still dehydrating, so limiting yourself a bit or alternating brews with water could save you a big headache the morning after (the inability to walk down stairs is enough of a pain!).
snacks
it’s normal to feel super hungry during recovery week – your body is scrambling to repair itself and running for 2-6 hours (depending on your speed!) burns a ton of calories. Satisfying, nutrient dense snacks can be super helpful to quell crazy hunger pangs and further help recovery. I’ve been making my own granola bars lately to fit this nutritional bill, and these are a great blend of complex carbohydrates, protein and antioxidants – perfect for marathon recovery.
kitchen sink granola bars (adapted from Julie Morris’ Superfood Snacks cookbook)
makes ~10 bars
ingredients
1 1/2 cup rolled oats
1/4 cup coconut sugar
2 tsp cacao powder
1/2 tsp sea salt
1 tsp ground cinnamon
1/2 cup chopped, salted & roasted almonds
1/4 cup chia seeds
1/4 cup hemp seeds
1/4 cup goji berries
1/4 cup chopped walnuts and/or hazelnuts
2 tbsp coconut oil
1/4 cup smooth almond butter
1/4 cup agave nectar or maple syrup
instructions
line an 8×8 inch pan with parchment paper. Then, mix together the oats, coconut sugar, cacao powder, sea salt, cinnamon, almonds, chia seeds, hemp seeds, goji berries, chopped nuts in a medium sized bowl.
In a large skillet or pot, heat the coconut oil and add in the almond butter and agave nectar (or maple syrup) and stir until combined. Pour the dry ingredients and mix well until all liquid is gone. Then transfer the mixture to the pan with parchment paper, spread evening and press firmly with a spoon or spatula. Refrigerate for at least 60 minutes, then cut into squares and enjoy!
