Marathon- Post-run nutrition

Supporting your recovery through proper nutrition can be a game changer for your running. That's why you should aim to hit some key nutrient in your post-run fuel.

Nutrition and a food first approach can have a big effect but it’s not all about the protein!

Sprint

1 Post-activity fuelling windows

2 What to have

3 Top tips

Marathon

4 Why you want to recover faster and what it even means

5 Energy availability

6 Undereating

7 Protein balance

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Happy running, TFR x

Resources

Recover pyramid example:

https://humankinetics.me/2021/07/15/what-are-the-best-recovery-strategies-for-athletes/

Influence of Post-Exercise Carbohydrate-Protein Ingestion on Muscle Glycogen Metabolism in Recovery and Subsequent Running Exercise:

https://pubmed.ncbi.nlm.nih.gov/27097042/

Nutrient timing:

https://pubmed.ncbi.nlm.nih.gov/28919842/

https://pubmed.ncbi.nlm.nih.gov/28642676/

Protein:

https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2018.00083/full?_aiid=12167&trots=dXNvJTI1MjUyNTI1MjUyNTNEbnN1ZmxvcmlkYS5jb20lMjUyNTI1MjUyNTI1MjZ1bWUlMjUyNTI1MjUyNTI1M0RhZA%3D%3D

Protein & Carbs:

https://www.researchgate.net/profile/Daniel-Moore-26/publication/280061035_Nutrition_to_Support_Recovery_from_Endurance_Exercise_Optimal_Carbohydrate_and_Protein_Replacement/links/5761526908ae244d0372c2d7/Nutrition-to-Support-Recovery-from-Endurance-Exercise-Optimal-Carbohydrate-and-Protein-Replacement.pdf

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