Team Assessment // Cadre AAR - Jason & Ragnar
Otherwise, you won't be strong: 5 ways to refresh yourself at the finish of the marathon
Contrary to expectations, it will take not 10 or even 15 minutes to restore the body after overcoming the critical distance for a person of 42.2 km. In our article, we propose to figure out which products should wait for a runner at the finish line, and draw up a step-by-step way to recover from a marathon.
The whole process of recovery after heavy physical exertion (to which we may well include participation in the marathon) consists of four compulsory steps. And as many as three points out of four in this case are directly related to the diet of the marathon runner.
Point 1. Fluid is critically needed immediately after the race. Consume in the first 3-5 minutes after the finish. It is advisable to give preference to pure, non-carbonated water or drinks with a neutral taste.
Point 2. Carbohydrate loading - consume carbohydrates for the next hour during the so-called carbohydrate window. Together with them, our body renews the energy expended during running. They can be eaten immediately after the finish.
Point 3. Foods with proteins - are needed to maintain general muscle tone. Should be consumed some time after running, from 30 minutes to 1 hour.
Step 4. Rest - a light hitch or massage.
After we have decided on an approximate plan of our diet after the race, let's take a closer look at what foods it can consist of. Together with experts from the running community, we have compiled a list of five snacks and liquids that will help you recuperate quickly at the finish.
After running a long distance, you definitely need to replenish your body fluid. Usually, in the marathon, this is taken care of in advance, and each participant, if desired, can get a bottle of water. However, water alone is not enough, because it does not contain the carbohydrates the body needs after running.
Directly squeezed fruit or juices
Immediately after the end of the race, you can pamper yourself with fresh fruits or juices (preferably freshly squeezed). Having a fruit snack, you can easily make up for the missing supply of carbohydrates in the body and saturate it with glucose. Citrus fruits are ideal, as they contain, among other things, a large amount of vitamin C.
Milk and milkshakes
Milk's rich protein, calcium and vitamin D3 content makes it a good choice for restoring muscle tone after a long run. But neither milk nor milkshakes should be drunk immediately after the finish, as they cannot be absorbed in the body. The optimal drinking time after a run is 30 minutes.
Non-alcoholic beer is a natural isotonic drink that can be consumed after exercise. It contains a complex of amino acids and vitamin B, as well as water-soluble silicon, without which the regeneration of bones and cartilage is impossible. Thus, non-alcoholic beer is an ideal drink with which you can restore the water-salt balance.
White Nights Marathon. At the finish line.
One of the quickest ways to replenish carbohydrates and energy after a race is to have a snack on an energy bar, which is a ready-made, balanced product. It is usually always present in the runner's starter pack. The correct bar contains cereals, nuts, dried fruits, berries, sugar and other components.