Foods for Marathon Recovery Every Runner Should Try
Congratulations on completing your marathon or half marathon! What an incredible achievement! While proper training, nutrition, and rest are crucial for marathon preparation, marathon recovery is equally important to get back on your feet and feel great as soon as possible.
Most blogs cover immediate post-marathon recovery tips like:
keeping moving to minimize soreness,
having a 4:1 carb-to-protein meal within 30-60 minutes post-race,
replenishing hydration with electrolytes.
These are excellent tips, but let's dive deeper into what happens in your body after a major endurance event and how you can support recovery in the days and weeks that follow.
As a nutritionist, I recommend incorporating real foods, herbs, and supplements into your post-marathon routine to help your body recover optimally.
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Ensure you are enhancing muscle repair and recovery by getting adequate amounts of protein at each meal.
What Happens in Your Body Post-Marathon
After any endurance effort we know our muscles, heart and lungs are working hard, but in fact, all of our systems are supporting our efforts. Here is a breakdown of what’s happening and below I will talk more about what we can do to support these systems for optimal recovery.
Muscle Recovery:
Your legs, hips, and lower back muscles experience fatigue, soreness, and micro-tears due to the repetitive impact of running.
Support with: Protein, carbohydrates, water, electrolytes, and Vitamin D.
Heart Recovery:
Your heart works harder to pump oxygen-rich blood to the muscles. Prolonged exercise can temporarily strain the heart, increasing heart rate and blood pressure.
Support with: Hawthorn, antioxidants, Coenzyme Q10, and magnesium.
Lung Recovery
Marathon running requires increased oxygen intake, straining the respiratory system.
Support with: Omega-3 fatty acids, antioxidants, Vitamin C (a key antioxidant for airways), and flavonoids like quercetin.
Kidney Recovery:
The kidneys maintain electrolyte balance and filter waste products. Dehydration can reduce blood flow and increase waste concentration, straining the kidneys.
Support with: Magnesium, Vitamin B6, calcium, Vitamin C, Vitamin D, and Omega-3 fatty acids.
Liver Recovery:
The liver regulates blood glucose by releasing glycogen and producing glucose. Prolonged exercise depletes glycogen stores, leading to fatigue. It also processes waste products like lactic acid.
Support with: Foods such as garlic, legumes, onions, eggs, pears, oat bran, broccoli, Brussels sprouts, artichokes, and beets.
Digestive System Recovery:
Reduced blood flow to the gastrointestinal tract can cause nausea, stomach cramps, and diarrhea.
Support with: Soluble fiber (psyllium, bran, flaxseed), prebiotics, probiotics, Omega-3 fatty acids, and pectin (found in apples and citrus fruits).
Immune System Recovery:
Endurance events can suppress immune function, making you more susceptible to infections. Exercise induces an inflammatory response and increases oxidative stress.
Support with: Limit alcohol, and consume Vitamins A, C, D, E, B Vitamins, iron, zinc, selenium, and antioxidants.
Recover Like a Pro!
Ensuring you get a little bit of carbs and protein within 30-60 minutes of your workout or race will have a significant benefit on overall recovery times.
Key Marathon Recovery Strategies
So, what can we do in the days and hours following our major event to help support these systems?
1. Sleep:
If you do nothing else, prioritize sleep. It's crucial for immune function and overall recovery. Growth hormone (GH) released during sleep stimulates tissue regeneration, liver regeneration, fat breakdown, and acts as an antioxidant for the brain.
2. Electrolytes:
Maintain proper hydration and electrolyte balance to ensure muscles and organs get the nutrients they need. You don’t need expensive powders and tablets (although there is nothing wrong with those options), many foods are filled with natural minerals that are also important electrolytes:
Bananas (potassium)
Spinach (magnesium)
Oranges (potassium)
Sweet potatoes (potassium)
Yogurt (calcium)
Sea salt (sodium, calcium, etc.)
Coconut water (natural source of electrolytes)
3. B-Vitamins:
B-vitamins support energy metabolism and the nervous system. Obtain them from:
Whole grains (thiamine, riboflavin, niacin)
Leafy greens (folate)
Legumes (folate, B6)
Eggs, dairy, and lean meats (B12)
Nuts and seeds (niacin, riboflavin, B6)
Combat inflammation with omega-3 fatty acids from:
Fatty cold-water fish (salmon, mackerel, sardines)
Plant-based sources (flaxseeds, chia seeds, hemp seeds, walnuts)
5. Antioxidants:
Protect against oxidative stress with foods rich in antioxidants:
Colorful fruits and vegetables
Berries (blueberries, strawberries, raspberries)
Citrus fruits (oranges, lemons)
Dark leafy greens (spinach, kale)
Nuts (almonds), seeds (chia seeds), and dark chocolate
6. Probiotics:
Maintain gut health with fermented foods:
Yogurt
Kefir
Sauerkraut
Kimchi
Miso
Tempeh
Kombucha
7. Herbal Anti-Inflammatories:
Reduce inflammation with herbs like turmeric and ginger:
Add turmeric to curries, soups, or smoothies
Use fresh or ground ginger in stir-fries, teas, or juices
8. Adaptogenic Herbs:
Support stress adaptation with adaptogens:
Rhodiola rosea, Ashwagandha, and Ginseng (primarily found in supplements)
To Sum it up
As you prepare for your next marathon, consider incorporating these foods, herbs, and supplements into your training and recovery routine. From electrolytes for hydration to adaptogens for stress management, these natural remedies can support your body’s needs, helping you perform at your best and recover faster.
Ready to take your marathon to the next level? Don’t let fatigue and soreness slow you down. Incorporate these powerful foods, herbs, and supplements into your routine and feel the difference. Subscribe to my newsletter for more expert nutrition tips, recovery strategies, and exclusive content tailored for runners like you. Join my community of dedicated runners committed to optimal performance and holistic health.
Happy running!
Citations
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