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Consuming appropriate fluids and foods after exercise may aid your recovery. After workouts, especially long training runs, hydration is the first priority. Ideally, the goal is to replace any fluid lost during your run. A sports drink will help you drink and retain more fluid, aiding the rehydration process. You can also eat watery foods like soup, fruits, and vegetables to help rehydrate your body.
Replacing muscle glycogen (stored energy) in the liver and muscles is an important factor in proper recovery from training. Research has shown that the window of opportunity for optimal muscle glycogen replenishment is within 15–30 minutes after exercise. Along with carbohydrates, it may be beneficial to consume protein to help build and repair muscle tissue.
Aiming for a carbohydrate-to-protein ratio of 3:1 or 4:1 is recommended.1 Some good choices for such ratios include commercial recovery beverages, chocolate milk, yogurt and fruit, cereal with milk, and a smoothie with whey protein and fruit.
1Source: Kerksick, Chad, Travis Harvey, and Jeff Stout, et al. International Society of Sports Nutrition Position Stand: Nutrient Timing. National Library of Medicine. October 3, 2008.
