Food to recover after a marathon

Many runners after completing the marathon experience a great euphoria and forget that recovery begins right at the moment in which the finish line is crossed. It is just as important to meet the demands before and during the test, such as help the body recover after competition so that the athlete can gradually resume their normal physical shape and continue with their usual rhythm of life.

Remember that members have a free team of nutrition experts. A personal trainer will be able to advise you personally via chat and you will avoid risks, injuries or ailments that can be easily prevented with precise attention.

What is achieved with post-competition feeding

The post-competition diet must be based on adequately recovering the muscles, glycogen stores, protein synthesis and rehydration. After the effort of the competition the body is dehydrated, overheated, without glycogen reserves and hormonally altered. To reverse this state and return to normality, you have to provide the body with what is necessary.

What does our body need?

Hydration

At the end of the degree, the first thing to take is a drink that rehydrates to recover lost minerals and fluids. Up to 125% of body weight lost during competition should be assumed or until thirst is quenched and urine becomes clear and abundant. This drink must contain sodium and potassiumIt can be isotonic or abundant mineral water with fresh fruit, natural juices or fresh fruit and vegetable smoothie.

Post-competition should not be excessively caloric, it is recommended to gradually introduce easily digestible and assimilated foods so as not to saturate and overload the digestive system. The fatigue signal that many runners feel after the competition creates a decrease in appetite and digestive hypofunction.

Replenish muscle and liver glycogen stores

 Another primary objective once hydration is addressed is replenish muscle and liver glycogen stores, which are exhausted after approximately 1.5-2 hours after the race. This requires a carbohydrate intake immediately after the competition since the muscles are at their best availability to re-establish this store.

Recommendations and studies show that we should take advantage of the first hour after exertion to make the first intake of carbohydrates with protein, in a ratio of 3: 1 or 4: 1 or 1-1.5g of CH / kg of weight with 0.3g of protein / kg of weight, over the next 24 hours, distributed in different doses and subsequent main meals.

• Initially it is recommended to eat the first carbohydrates in liquid form in the form of simple sugars, through isotonic drink, fruit compote, juices and smoothies for better assimilation at the intestinal level.
• As the runner receives calm, an increasingly solid food rich in carbohydrates combined with a protein intake, taking into account the commented proportion. You can have a commercial-type shake, which are usually formulated in the right proportions to stimulate recovery. Foods such as: white bread sandwich with turkey or ham or cheese or tuna, banana with peanut butter, cereal bar with honey and nuts, dried or dehydrated fruit (dates, raisins, mango, apricot apricots) can also be included Combined with toasted and salted nuts, simple cookies with fresh cheese and quince or honey, ice cream or sorbets made of water or cream, salty crackers with cheese, hummus, guacamole or vegetable patés with carrot sticks, celery or bread spikes ...

It is important to pay attention to adequate nutrition and rest up to 48 hours post marathon, to properly restore losses, help regain muscle, connective tissue and immune system. The diet must continue to excel in carbohydrates, provide proteins of high biological value, good quality fats and fresh foods such as fruits and vegetables rich in vitamins, minerals and antioxidants. Examples of post marathon main meal:

Example 1:

Varied salad with fresh vegetables dressed with lemon juice and virgin olive oil.

Paella / Rice with fish and seafood.

Strawberries with banana and fresh cream.

Example 2: Escalivada (pepper, onion, aubergine and baked tomato) with toast of white bread.

Sirloin or entrecote of veal with roasted potatoes.

Fresh pineapple with toasted pastry cream.

Alessandra huerta