Recovery

NUTRITION RECOVERY CONSIDER THE 4 R’S WHEN YOU ARE RECOVERING

BY RENEE KORCZAK

You just hit mile marker 26 and can’t wait to cross the finish line. The “runner’s high” or sense of accomplishment is tremendous; congratulations on finishing your marathon. After you stop running and soak in all that you’ve accomplished, it’s time to think about how to properly recover your body after all the hard work you’ve just put it through. Optimal nutrition is a key component of proper recovery from intense and long duration events like marathon running. While no standard definition exists for recovery nutrition, it is commonly thought of as the time after an intense training session or competition where you focus on the four R’s.

The 4 R’s of recovery nutrition include: Rehydrate with fluids and electrolytes

Replenish muscle glycogen stores with carbohydrates

Repair muscle tissue with high quality protein

Reinforce your immune system with nutritious, fresh foods including fruits, vegetables, whole grains, fish, nuts and olive oil

The quantity of each nutrient consumed during the recovery period varies and is based on current body weight, training intensity, volume and timing of your next running event. For long duration events such as marathon running, it is critical to develop a recovery nutrition plan that you can follow immediately after your event. Some runners struggle to eat a well balanced meal after a long run because they are simply not hungry right away. If you can relate to this, aim to eat a small snack within the first hour post race.

The post race period is more about getting easily digested calories from carbohydrate and protein to help restore blood sugar levels, replenish muscle glycogen and repair muscle tissue. Some examples of small snacks that would be appropriate during the post run period include pretzels with nut butter on the side, half a turkey sandwich, a fruit smoothie with protein powder added or a sports bar that includes some carb and protein.

After you’ve properly cooled down and return to your home base, you can eat a well

Runners start the recovery process with fluids after the MDRA Victory day races in September. Photo by Wayne Kyduba

balanced meal that includes carbohydrate, high quality protein, healthy fat and fluids. The easiest way to think about what your plate should look like for the recovery meal is to fill a round plate halfway with a complex carbohydrate such as brown rice, quinoa, whole grain pasta, sweet potatoes, two slices of bread or a whole grain tortilla/wrap. The rest of your plate should be filled one quarter of the way with vegetables of your choice, one serving of fruit and at least three to four ounces of protein (about the size of your palm) including chicken, lean beef, pork, eggs or dairy products including Greek Yogurt, cottage cheese or a glass of milk. If you are a vegetarian, aim for tofu, beans, nuts and seeds on your plate to get the best blend of amino acids for proper recovery.

Finally, use two tablespoons of a healthy fat, such as olive oil, to coat your veggies or as a base for your salad dressing. If you sweat heavily during your race and weigh less during the post race period compared to the pre race period, drink at least 16 fluid ounces of water for every pound lost and add sodium to your food or drink an electrolyte based beverage throughout the evening to rebalance your electrolytes. By following the 4 R’s of nutrition recovery post marathon, your body will have time to regenerate. Athletes, including marathon runners, who properly recovery from intense training sessions or long duration events, decrease their risk for injury, sustain energy levels and are better prepared for the next competition. Working with a registered dietitian nutritionist (RDN) can help with proper nutrition planning leading up to and after your long duration event.

Reference: Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement: Nutrition and Athletic Performance. Medicine and Science in Sports and Exercise. 2016; 48(3): 543-68.

Renee Korczak PhD, RD, LD of Premier Nutrition, LLC can be reached by mail at renee@ premierdietitian.com.