Nutrition is very important for recovering after long runs. It helps heal your muscles, refill energy stores, and reduce soreness. Here’s how you can recover better:

1. Eat Soon After Running: Try to eat a meal within 30 to 60 minutes after your run. This is important for your muscles to heal and for regaining energy.

2. Balance Your Food: Make sure your meal has a good mix of carbohydrates, protein, and fats:

   • Carbohydrates give you energy. Good choices are bananas, oatmeal, or a sports drink.
   • Proteins help your muscles recover. You can eat chicken, yogurt, or drink a protein shake.
   • Healthy Fats help you recover too. Try avocados, nuts, or olive oil.

3. Stay Hydrated: Don’t forget to drink water! Replace the fluids you lost through sweat, and use water or sports drinks to help.

By focusing on what you eat, you can recover faster, lower your chances of getting hurt, and get back to running stronger!