As soon as you have crossed the finish line, it is critical that you provide the body with the nutrients that it needs, in a quick and practical manner, so that the refuelling, replacing lost fluids and recovery processes are optimised.
Refuelling
By consuming a high carbohydrate meal or snack, such as a banana or Lucozade Sport Energy Bar within 30 minutes of finishing you will ensure that the carbohydrate is absorbed quickly and efficiently.
Replace lost fluids
Replacing fluid and electrolytes that you have lost through sweat is also equally important in recovery. Do not drink more than 500ml of fluids immediately after the race. You can be more accurate about how much to drink after racing by weighing yourself before and afterwards. For every kilogram lost in body weight, you should aim to replace with 1.5 litres of fluid. Weigh yourself wearing the same amount of clothes to improve accuracy of results.
Top Tips
Consume a high carbohydrate meal/snack within 30 minutes of completing exercise. Aim for an intake of typically 1.0 - 1.2g of carbohydrate per kg body weight (50-150g) immediately after exercise and repeat after 2 hours until normal meals patterns are resumed.
A daily carbohydrate intake of 7-10g/kg body weight is required to optimise carbohydrate stores for those completing heavy training.
Include protein in your immediate post-race nutritional strategy to aid the regeneration process.
