You just ran a marathon. Congratulations! Now it’s time to
focus on recovery. Nutrition plays a key role in mending your marathon-weary
body and getting you back into running and other activities sooner rather than
later.
Post-race nutrition should focus on replenishing glycogen
stores, rehydrating, and muscle repair. In conjunction with proper sleep and
easing back into running, proper nutrition is a vital piece of the recovery
puzzle.
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| Source: Mlive.com |
Directly
after the marathon
As soon
as you finish, you will feel exhausted and may not have much of an appetite.
Every runner tolerates different foods or drinks after the marathon. Within
30-60 minutes following your 26.2, focus on a combination of protein and
carbohydrate, whether it be in the form of a drink or food. Aim for
approximately 200-400 calories of carbohydrate along with 10 grams of protein
for this immediate post-marathon snack.[i] Remember to eat or drink slowly to
give your gut time to adjust. Ideas include:
*Chocolate
milk may be a welcome change after downing fruit-flavored sports drinks during
the race. It’s a cheaper post-workout option vs. recovery drinks sold in
health or drug stores.
* Greek
yogurt with granola or cereal mixed in.
*A bagel
topped with cheese, whipped cottage cheese, or peanut butter and jam.
*My
personal favorite: 1 large egg cooked in a pan, 1 slice cheese, and
mixed greens on a whole grain roll or English muffin plus one serving pita
chips.
Days
following 26.2
The
recovery period following your marathon is just as crucial as your eating during
training. Here is a list of great foods to jump start your eating routine in
the days following your marathon.
*Tart
cherry juice, loaded with anthocyanins, may be a great recovery booster.
Some studies have linked drinking tart cherry juice with reduced
inflammation following a marathon and other forms of exercise. [ii], [iii]
Try adding tart cherry juice to a blended juice drink or drink it straight.
*Apples
have quercetin concentrated in their skins, which is shown to have
anti-inflammatory properties.[iv]
Try apple slices with peanut butter, or chop apple into your oatmeal and cook
with low-fat milk for a carbohydrate and protein boost.
* Healthy
fats (mono- and polyunsaturated fats) such as grilled salmon for dinner, sliced
avocado on a sandwich, or sprinkle mixed nuts in cold cereal or oatmeal.
*Pumpkin,
acorn and butternut squash not only provide a great source of fiber and vitamin
A, but also potassium, an electrolyte that is depleted along with sodium
during your marathon.4 Instead
of mashed potatoes, try mashed squash. Bake cubes of butternut squash, add some
milk, 1-2 teaspoons of butter, salt and pepper to taste, then puree in a food
processor or mash with a handheld masher for a rough texture.
Remember that hydration is the number one priority in the hours
and days following your marathon. So don’t just eat up, but drink up!
Alison Barkman, MS, RD, CDN is an adjunct professor for
nutrition undergraduates at LIU/Post in Brookville, NY. She is starting a
sports nutrition practice in Garden City, NY, and is available for nutrition
counseling, sports nutrition clinics for athletes, and nutrition communications
consulting. She can be reached at AlisonBarkmanNutrition@gmail.com or 516-220-9320.
[i] Clark, N. (2007). Recovering from Exhausting Training. In Nancy
Clark's Food Guide for Marathoners (p. 98). Meyer & Meyer Sport (UK).
[ii] Connolly DA, McHugh MP, Padilla-Zakour OI, Carlson L, Sayers
SP. Efficacy of a tart cherry juice blend in preventing the symptoms of muscle
damage. Br J Sports Med. 2006;40(8):679-83.
[iii] Howatson G1, McHugh MP, Hill JA, Brouner J, Jewell AP, van Someren KA, Shave RE, Howatson SA. Influence of tart cherry juice on indices of recovery
following marathon running. Scand J Med Sci Sports. 2010 Dec; 20(6):843-52.
[iv] Coleman Collins, S. (2014, October 1). Healthful Fall Snacks.
Today's Dietitian, 54-59.
