Post-Race Recovery Nutrition

Intense exercise breaks down muscle.

• Start the rebuilding process immediately.
• Drink 16 ounces of a sport recovery beverage within the first 15 minutes after exercise.
• Choose high glycemic index carbs to pair with protein for maximal benefit
• High glycemic index carbs include glucose polymers, maltodextrin, and sucrose
• Liquid sport recovery drinks should contain essential branched chain amino acids (BCAA)
• Eat a snack within the first 2 hours after a race.
• Women or small men should consume 200-250 calories within two hours after finishing a marathon race. Larger men need about 400-500 calories. 
• Most sport bars are between 200 -300 calories. Paired with a hydration drink, this is a quick fix for energy after a race.

1. Select a sports recovery drink with a mixture of high glycemic index sugars. The addition of sodium will enhance the restoration of fluid balance. Example: Clif BAR Recovery drink
2. As a general guide, Post-race snacks should be a mixture of carbohydrate and protein in a ratio that approximates 4:1.  For example, 16-oz of Gatorade paired with a Luna bar totals up at 270 calories, 57 g carbohydrate, and 10 g of protein.
3. In the 24-hours following a marathon race, aim for 4.5 g carbohydrate per pound (11.5 gCHO/kg).  For a 154# male, the 24-hour post-race carbohydrate goal would be 693 grams.  See “Carbohydrate Counting” for more tips on carbohydrate replacement.

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