Is post-run recovery nutrition necessary?
Without a doubt, replenishing your fuel and fluids after a run is crucial to running success. You are depleting your major fuel store (glycogen) with every run. Ignoring the recovery aspect of your nutrition plan can leave your stores empty after days of running and running long distances. Empty fuel stores results in easy fatigue, even on shorter runs. Therefore it is important to start the fuel restoration as soon as possible. Here are tips on post-run recovery nutrition: • The first 30 minutes after a long run are “prime time” for recovery. Your body’s chemistry at this time is at a peak for taking in the fuel, so put the fuel in right away. Carbohydrate and protein together make a perfect match at this time. If you can’t eat right away, do your best to eat a healthy snack or meal within 2 hours. • Your body needs to start repairing muscle tissue used during the long run, thus the reason for including protein in your recovery snack. • It takes at least a day for full glycogen recove
