I'm currently training for a marathon and want to know what I should be eating after my big training runs to help my body recover quickly.

- Brad

The key to getting the most out of your training depends on your day to day diet. You need to make sure you are eating enough carbohydrate, drinking enough fluid and getting enough protein for recovery.

 

After training you need to rehydrate. Depending on your weight you’ll need to get in between 30 - 90 grams of carbohydrate and between 10 -30 grams of protein after your training runs.

 

If your run is longer than an hour use a long chain carbohydrate drink, gel or bar to provide additional fuel plus electrolytes. For long runs you will need to consume 30-60 grams of carbohydrate per hour. You can choose a smoothie, fruit, low fat rice pudding, baked beans on toast, cereal or a meal replacement shake or bar.

 

What you eat after training does make a difference but don't under estimate your day to day diet. Your day to day diet is the key to athletic performance.