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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Proper nutrition plays a crucial role in marathon recovery. After completing a marathon, your body is in a state of fatigue and needs essential nutrients to repair muscles, replenish glycogen stores, and support overall healing. Here are some key nutrition tips for post-race healing.
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Rehydrate with water or electrolyte drinks to replace fluids lost during the marathon. Electrolyte drinks can help restore the balance of sodium, potassium, and other minerals in your body.
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Consume carbohydrates to replenish depleted glycogen stores in your muscles. Opt for complex carbohydrates like whole grains, fruits, and vegetables.
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Protein is essential for muscle repair and recovery. Include lean sources of protein like chicken, whey protein, casein protein, paneer, fish, eggs, beans, lentils, and tofu in your meals.
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Marathon running can cause inflammation in your body. Include foods rich in antioxidants and anti-inflammatory properties, such as berries, leafy greens, nuts, fish oil or fatty fish (salmon, mackerel, sardines).
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Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil. Healthy fats support overall recovery and can reduce inflammation.
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Ensure you get enough vitamins and minerals, especially vitamin C, vitamin E, and zinc, as they play a role in recovery and reducing oxidative stress.
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Collagen is a protein that supports joint and connective tissue health. Some athletes find collagen supplements beneficial for post-race recovery.
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Both alcohol and excessive caffeine can dehydrate the body, so it's best to avoid them during the recovery period.
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Individual recovery needs can vary. Pay attention to your body's hunger and fullness cues, and eat according to what feels right for you.
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Proper nutrition works hand in hand with sufficient rest and sleep. Allow your body enough time to recover and repair itself.
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Remember that every person's nutritional needs may differ, so it's essential to listen to your body and consult with a registered dietitian or sports nutritionist if you have specific dietary concerns or requirements. Give your body ample time to recover fully before resuming your regular training routine.
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