After running a Half Marathon you should first replace the fuel you used, and that’s mainly carbohydrates—that’s primarily what the body uses as its fuel source at an event like that. Most of us first reach for water at the finish line but we drunk enough water during the race.
I normally have a Chocolate bar and an energy drink in my bag, and the first thing I do after crossing the finish line is, pick up my bag, chew the Chocolate bar and drink the energy drink. These are not real carbohydrates but sources of energy that restores my energy levels before I move to the next stage of recovery.
Not all carbohydrates are equal. White Bread is a carbohydrate but it is low on nutrients. In fact, one piece of banana is better than eating half a loaf.
List of quality carbohydrates that should be in every runners diet.
- Whole Grain Cereal
- Whole Wheat Bread
- Brown Rice
- Sweet potatoes
Protein & Fat
The body also use fat and protein during a grueling half marathon. It is also a good Idea your post race meal to include some small amount of protein as well, and that’s going to help the body recover from that long duration work.
Some Quality Protein that every runner should eat
The rule of thumb is that the ratio of Carbohydrates to protein should be 4:1
Another awesome drink am planning to include in post race refueling drink is Flavored milks; many runners swear chocolate milk in particular is a great refueling source.