Recovering after running a marathon can be tough. Many runners feel tired and might not want to eat, which makes it hard to get the nutrition they need. Plus, the pressure to recover quickly can lead to poor food choices that don’t have the right nutrients. Here are some simple tips to help you recover better:

1. Drink Fluids: After the race, aim to drink about 1.5 liters of water for every kilogram of weight you lost while running. Electrolyte drinks can help replace lost salts, but they might not taste good after running so hard.

2. Get Carbs: It’s really important to eat 1 to 1.5 grams of carbohydrates for every kilogram of your body weight within 30 minutes after finishing. But, eating solid food might feel tough, so think about easier options.

3. Add Protein: Try to include 20 to 30 grams of protein to help your muscles recover. You can do this with a protein shake or a bar.

4. Start Small: If you’re not very hungry, start with small snacks that are rich in nutrients. This can help stimulate your appetite.

By planning what to eat and drink ahead of time, you can make your recovery a lot easier and more effective.