Immediately Following a Marathon
The 45-minute window following a marathon is when your body is extremely sensitive to insulin. A common theory is to only consume protein following a workout, but we also need carbohydrates to help with insulin production and to drive muscle building.
Without consuming adequate carbohydrates, the muscles can become insulin resistant. Liquid meals are also recommended as they are more easily absorbed.
Post-Marathon Food Ideas
- Roll with turkey
- Peanut butter and jelly sandwich
- Salted pretzels with peanut butter
- Fruit smoothie with milk
- String cheese and crackers
In between workouts, a healthy diet consists of carbohydrates, lean protein, healthy fats, and snacks throughout the day. These macronutrients work together to replenish muscle glycogen and synthesize new muscle. It is recommended that an athlete consume the following percentages of their total calorie intake:
- 21 to 24 percent protein
- 43 to 46 percent carbohydrates
- 33 percent fat
For more specific recommendations based on your height, weight, gender, and activity levels, see a Registered Dietitian.Perfect your nutrition to boost your performance. Sign up for a race near you.