Thanks to everyone who provided feedback about post-race menu options for this year’s Eversource Hartford Marathon and Half Marathon on October 12. We’ve been working on a race day menu with nutritional value that satisfies varying tastes and dietary restrictions within all of the limitations to cook, hold and serve in Bushnell Park.
In the hours and days following your race, it’s important to continue to keep your nutrition in mind. Dan Torres, nutrition consultant for the Connecticut Sports Medicine Institute at Saint Francis Hospital, shares 3 tips to keep in mind during race recovery to restore muscle fuel stores, replace fluid & electrolyte losses and promote muscle repair.
1) Because your appetite might be reduced after the race, liquid meals may prove to be the best option. Consume a mix of protein and carbohydrate preferably within 1hr after the race. A 4 to 1 ratio seems to work best for the initial recovery meal or snack (example: 80 grams of carbohydrate with 20 grams of protein).
2) To restore hydration status after the run, it’s necessary to ingest 24 fl oz of fluid per pound of body weight lost. Consuming plain water might not be the optimal way to rehydrate after a long race, try an electrolyte powder to help you better retain some of the fluid.
3) Spreading your intake of protein throughout the next meals (1-3 days after the race) will help to repair and rebuild muscle tissue. Aim for 1 gram of protein per pound of body weight per day for the 3 days after the race.
Dan Torres LDN, CSCS is a nutrition consultant for the Connecticut Sports Medicine Institute at Saint Francis Hospital. Dan specializes in sports nutrition, weight management and fitness training, he can be contacted at firstname.lastname@example.org.