Recover with the ideal mix of macronutrients.
A meal of poached eggs, roasted sweet potato, and sliced avocado is ideal post-run when you're feeling ravenous. “This breakfast is the best during marathon training season when appetite levels can easily spike and spiral—it’ll keep hunger on the lock-down and help maintain steady blood sugar levels,” says Marissa Lippert, RD, a nutritionist in New York City.
However, many athletes don’t feel like eating a larger meal post-run. If that’s you, you might consider sipping a protein-rich smoothie, suggests Katrine van Wyk, a holistic nutritionist based in New York City. Not only are they an easy option, but they also provide hydration, as well as protein and carbs to stimulate muscle repair and replenish glycogen stores, she says. Add your favorite protein powder to a base of milk (dairy or non-dairy), plus nut butter, fruit (banana, berries), and veggies (spinach, frozen cauliflower).
When it comes to lunch and dinner, sometimes hunger soars and you need to throw something together quickly. American long-distance runner Shalane Flanagan fuels up with lean protein (fish, turkey, or bison), plus vegetables, fruit, nuts, and whole grains (such as quinoa or farro). Toss them together in a bowl, serve the fruit on the side, and you have the perfect recovery dish.