What Runners Get Wrong about Race-Day Fueling and How to Change It
With a little practice, you can make positive changes to your race-day fueling strategy so that you can more consistently perform to your potential.
When it comes to half marathon and marathon training, post-run nutrition is as essential as your pre-run fueling for long runs and speed work sessions. We often focus on fueling our bodies for peak performance during our key workouts. However, what we eat and drink after our workouts is just as crucial for recovery and long-term success. In this article, we’ll dive into the science behind post-run nutrition and provide practical tips for creating your own nutritional recovery routine.
When you run, especially when you run fast or for an extended period, your body burns through its carbohydrate stores, namely glucose in the blood and glycogen in the muscles. Your ability to recover in time for your next workout largely depends on how efficiently your muscles can replenish their glycogen stores.
Fortunately, your body has a built-in mechanism to help with this process. Within the first 30 minutes after a workout and up to 2 hours post-exercise, your body is primed to restock glycogen. The hormone responsible for converting carbohydrates to glycogen, insulin, ramps up its activity to 300 percent of its normal rate during this window. By consuming carbohydrates post-run, you can take advantage of this increased insulin response and store extra glycogen in your muscles.
Interestingly, research has shown that consuming protein along with carbohydrates can further enhance your insulin response. As a result, you can store up to 30 percent more glycogen by eating a protein-and-carbohydrate combination after your run compared to consuming carbs alone. Additionally, protein aids in rebuilding tissues that may have been damaged during exercise, further supporting recovery.
While various studies have suggested “optimal ratios” of carbohydrates to protein (ranging from 2:1 to 4:1 grams of carbs to protein), the most important thing is to include some protein with your post-run carbohydrates. Liquids are often the easiest for athletes to consume after a hard workout, so consider making a quick shake with juice, frozen fruit, and a scoop of peanut butter or another protein source. In a pinch, even a ready-to-drink option like SlimFast can work.
By eating a carb-and-protein snack within 30 minutes of your workout, you:
Now, let’s create a personalized nutritional recovery routine. Aim to consume one gram of carbohydrate for every pound of body weight in the first 2 hours following your workout, along with the appropriate amount of protein based on the 4:1 carb-to-protein ratio. For example:
Since the greatest recovery period occurs within the first 30 minutes post-exercise, aim to ingest half of your carbohydrate needs during this timeframe. If consuming that much solid food seems challenging, opt for a recovery shake instead. Then, after showering and taking care of other tasks, follow up with a full, healthy meal containing a base of carbohydrates and some protein, such as:
Don’t forget about hydration! Drink 0.5–1 liter of fluids every hour until you’re urinating once per hour and your urine is straw-colored.
Here’s a summary of how to refuel properly after your hard workouts and long runs:
By following these guidelines, you’ll be well on your way to optimizing your recovery and setting yourself up for success in your next workout or race. Remember, proper post-run nutrition is just as important as your pre-run fueling strategy, so make it a priority in your training plan.
The intensity of your nutrition plan should match the intensity of your workout. For easy, shorter runs, you might not need such a structured approach. However, after long runs, intense speed workouts, or races, following this nutrition plan becomes crucial. I always make sure to have a proper recovery meal after my weekly long run or any run lasting over 90 minutes.
An essential aspect of post-run nutrition could be having a post-run snack that combines both carbohydrates and protein. I personally love a smoothie made with banana, berries, Greek yogurt, and a scoop of protein powder. It’s quick, easy to digest, and hits that optimal 4:1 carb-to-protein ratio we talked about. If you’re in a rush, even a glass of chocolate milk can do the trick—it’s got the right balance of carbs and protein, plus it helps with rehydration.
Ideally, you should aim to have a full meal within 2 hours of finishing your run. This timing takes advantage of your body’s increased ability to replenish glycogen stores. However, don’t wait that long to start the recovery process! Try to have a small snack or recovery shake within 30 minutes post-run, then follow up with a more substantial meal later. I often have a banana with peanut butter right after my run, then sit down to a proper meal about an hour and a half later.
Absolutely! Plant-based proteins can be just as effective for recovery. Options like soy protein, pea protein, or a mix of plant proteins can provide all the essential amino acids your body needs. I’ve experimented with both animal and plant-based proteins in my recovery meals and found that both work well. The key is to ensure you’re getting enough protein overall and pairing it with those all-important carbohydrates.
This is a common question, especially for those who enjoy a post-race celebration! While a celebratory drink won’t undo all your hard work, alcohol can interfere with muscle recovery and rehydration. It’s best to focus on proper post-run nutrition and hydration first, then enjoy your drink in moderation if you choose to. From personal experience, I’ve found that saving that beer for a few hours after I’ve had my recovery meal and rehydrated makes me feel much better the next day!
By incorporating proper post-run nutrition and following a well-structured training plan, you’ll be on the path to achieving your running goals and reaching new personal bests.
For more information on training and post-run nutrition, check out these related articles:
Called one of the best and smartest distance running coaches in America by Runner’s World, Greg McMillan is renowned for his ability to combine the science of endurance performance with the art of real-world coaching. While getting his graduate degree in Exercise Science he created the ever-popular McMillan Running Calculator – called “The Best Running Calculator” by Outside Magazine. A National Champion runner himself, Greg coaches runners from beginners to Boston Qualifiers (15,000+ and counting!) to Olympians.
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