The 54th TCS New York City Marathon took place this past weekend, with over 50,000 runners flooding to the Big Apple to take to take part in what many consider the best marathon in the country. Running 26.2 miles is no small feat, with less than 1 percent of the population ever being able to cross the achievement off their bucket list. For those who tackled the marathon this past weekend or are feeling inspired to conquer one themselves, recovery is key.
Ciba Health's Leah Tsui, MS, RDN, LDN, spoke with Men’s Journal about how to recharge your body after putting it through an immense amount of stress. Between post-marathon meals and hydration, a successful recovery needs to focus on replenishing what you’ve lost, repairing what’s been broken down, and giving your body the tools it needs to bounce back.
Related: Why Protein Water Could be the Easiest (And Most Refreshing) Way to Hit Your Goals
Post-Marathon Recovery Food
After pounding pavement for 26.2 miles, inflammation is inevitable. Your muscles are in a catabolic state, breaking down tissue for energy. The goal post-race is to help it transition to an anabolic state, where repair and rebuilding begin.
"The body will want to address any level of inflammation created from high exercise intensity," Tsui says. "Running relies on carbohydrates—specifically muscle glycogen—as its principal fuel source. As runners complete a marathon, the best post-marathon meal consists of having whole foods that are rich in antioxidants and anti-inflammatory compounds."
Gravitate towards colorful foods, like fruits and vegetables, alongside lean protein sources, such as chicken, turkey, and eggs. Combining complex carbohydrates and high quality protein, like quinoa, eggs, Greek yogurt, and berries helps rebuild glycogen and repair muscle tissue in the hours and days following the race.
Post-Marathon Hydration
Once recovery mode kicks in, hydration becomes just as important as food. Replenishing the electrolytes lost through sweat should be a top priority. And while it might be tempting to down a ton of water right away, Tsui suggests drinking small amounts of fluid over a longer period.
"Look for beverages which contain sodium, potassium and magnesium, like coconut water, electrolyte drinks, or make your own with a pinch of sea salt and a splash of juice," she says. "You can also hydrate naturally by eating foods that contain high water content, like oranges, watermelon and cucumbers—they come loaded with micronutrients that help with recovery."
If you know your weight before and after the race, Tsui suggests aim for 24 ounces of fluid for each pound lost as a general guideline.
Post-Marathon Meals
When it comes to your post-marathon meals, aim for a balanced plate that includes moderate portions of carbohydrates, protein, and healthy fats. Since carbs are the primary fuel source for replenishing glycogen, Tsui recommends consuming 3 to 4 grams of carbs per kilogram of body weight within the first 24 hours after finishing.
"It’s also important to include 20 to 30 grams of protein every 3 to 4 hours, as protein is also important for muscle recovery," Tsui adds. "Healthy fats including omega-3s will support you in managing inflammation and joint recovery. Look at it as fueling for recovery versus fueling for what you have lost."
Related: Hill Repeats vs. Tempo Runs: Which Builds Marathon Speed Faster?
from Men's Journal https://ift.tt/UljE15g
No comments:
Post a Comment