For the past 16 weeks, you've been preparing for marathon race day by following a dedicated training and nutrition plan. Then race day finally arrived and you achieved your goal. Now it's time to recover, but it's also time to adjust your calorie intake. The goal of post-marathon nutrition is to replenish muscle glycogen stores and repair muscle damage. To meet these demands, focus on eating the best foods in the right proportions while monitoring your body weight.
Step 1
Consume a post-marathon recovery drink within 30 minutes of finishing the race. The recovery drink should contain about 500 to 1,000 calories, including 4 to 5 g of carbohydrates per gram of protein. For example, if the drink contains 100 g of carbohydrates, it should also contain about 20 to 25 g of protein. Consuming the drink immediately after the race starts the recovery process as soon as possible.
Step 2
Eat a full meal within three to four hours of the race. This meal should contain primarily moderate to high glycemic carbohydrate sources such as pasta, rice and sweet potatoes along with a small amount of protein and fat.
Step 3
Balance the macronutrients throughout the next week to promote healthy recovery. Carbohydrates should supply about 60 percent of the total calories, with fat and protein providing about 20 percent each.
Step 4
Choose nutrient-dense foods that provide essential vitamins and minerals without an excessive amount of calories. These food choices promote healthy long-term recovery and include sources such as vegetables, fruit and seafood.
Step 5
Monitor your body weight every day during the week after a marathon. Adjust your total calorie intake according to any weight changes. For example, if you weigh 170 lbs. the night after a marathon but then increase to 175 lbs. by the middle of the week, decrease the calorie content by about 500 calories per day.
Tips and Warnings
- Combine the nutrition with sleep and hydration to improve recovery after a marathon.
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