After running long distances or completing races, it's really important for athletes to refuel properly. Here are some easy guidelines to follow:
Carbohydrates: Try to eat about 1.0 to 1.5 grams of carbs for every kilogram you weigh. Do this within 30 minutes after your run. This helps restore your energy stores.
Protein: Make sure to get 10 to 20 grams of protein. This helps your muscles recover. A good mix is 3 parts carbs to 1 part protein.
Hydration: Drink between 500 to 750 ml of fluids to replace what you lost while sweating. For every pound you lose during your run, drink 0.5 to 1.0 liters of water.
Timing: Try to refuel within 30 to 60 minutes after you finish running. This is the best time to help your body recover.
After running long distances or completing races, it's really important for athletes to refuel properly. Here are some easy guidelines to follow:
Carbohydrates: Try to eat about 1.0 to 1.5 grams of carbs for every kilogram you weigh. Do this within 30 minutes after your run. This helps restore your energy stores.
Protein: Make sure to get 10 to 20 grams of protein. This helps your muscles recover. A good mix is 3 parts carbs to 1 part protein.
Hydration: Drink between 500 to 750 ml of fluids to replace what you lost while sweating. For every pound you lose during your run, drink 0.5 to 1.0 liters of water.
Timing: Try to refuel within 30 to 60 minutes after you finish running. This is the best time to help your body recover.