Is it necessary to eat and drink after a race?
Your diet after a race influences how quickly you recover
and how soon you will be able to run again. For elite
athletes who run more than once a day, a good post-run
diet means they can recover in time for their next training
is the best drink to take after a race?
fluids is one of the most important steps to take once
you have crossed the finish line in a race and choosing
the right sort of drink will give you a head start. The
best choices for recovery fluids are:
soon and how much should I eat after a race?
to eat carbohydrate-rich foods in the four hours after
you have finished your run or race. As a guideline, you
should aim to consume 0.5g of carbohydrate for every pound
of your bodyweight 2-3 hours after the finish. For someone
weighing 150 lbs, for instance, this would work out at
around 75 grams of carbohydrate. Since one gram of carbohydrate
contains 4 calories, this would be approximately 300 calories
which you could obtain from a few slices of toast with
orange juice, a bowl of breakfast cereals with a banana,
I need to add extra salt to my food to replace sodium
The food we eat contains more salt than most of us need
and any sodium losses will be replaced as long as you
eat a range of healthy foods to help you recover.
there anything else I can do to help me recover from the
A hard race will deplete your body's storage of glycogen
and your muscles will need at least two days rest combined
with your high carbo recovery diet to completely recover
from your efforts.