As soon as you’ve finished running, your body needs to replace your depleted glycogen stores.
Try and eat whatever you can cope with. It might be that you don’t really fancy much, and that’s fine. You can go big later, perhaps even the next day. If all you can manage is snacking on small things, then that’s fine, just try to snack little and often. Lots of people actually struggle to eat much after such a hard effort, so don’t stress about it, just get in what you can. Find something that has a high protein content to help repair the tiny microtears to your muscles from running.
Good sleep and nutrition should play a big part in your post-race recovery. Your body heals itself when you are sleeping, so making sure you get good quality sleep and observe good sleep hygiene habits in the days following your race will help. Similarly, a healthy overall diet can go some way to keeping your body in check. Our bones and muscles need nutrients to function at their best, so a varied diet with plenty of micronutrients will help. You don’t need to worry too much about exact numbers here; a wellbalanced and healthy diet is enough.
Good hydration is also imperative when it comes to recovery. To get the best idea of your hydration levels following the race, check the colour of your wee. Pale straw colour is ideal and a goo rule of thumb is 500ml of liquid each hour after a half marathon to recover lost fluids. Sip little and often rather than glugging down loads in one go.
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