Recovery nutrition for marathon training
What you eat before and after a run plays a key role in your recovery. Hannah Molloy, Nutrition Manager at Danone, shares three simple nutrition tips to work into your Training Plan.
Protein has long been associated with building muscle in the gym, but it's also a key consideration for runners.
Rather than bulking up, the aim here is to help your body repair muscles during your training.
Every run places stress on your muscles, and protein helps your muscles recover, adapt to your training plan, and support progress overtime.
According to Hannah, one of the biggest mistakes runners make is focusing on nutrition around Event Day while overlooking it throughout their training.
But getting it right now will help you train consistently and reach the Start Line feeling prepared.
Hannah shared three simple tips to help make nutrition part of your Training Plan, not an afterthought.
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1. Don't overcomplicate it
If you haven't given your protein intake much thought before, Hannah says the main thing is not to overcomplicate it.
"Try to include a source of protein at each meal and after your longer runs. Foods such as milk, yoghurt, eggs, fish, lean meat, tofu and beans are all good sources."
There's no one-size-fits-all approach when it comes to protein intake. How much you need depends on things like your age, how active you are and what you're training for.
As a guide, adults in the UK are recommended to eat around 0.75g of protein per kilogram of body weight each day. But if you're running regularly, these requirements will likely increase.
Don't worry about getting it perfect. Focus instead on making balanced choices consistently, as small actions repeated throughout your training can add up to a big difference.
2. Think balance: include carbohydrates, protein and fluids
While there's no perfect recovery meal, Hannah's go-to breakfast after a morning run is a great example of how to combine carbohydrates and protein.
"I like to run in the morning, so a personal favourite of mine is overnight oats made with milk, yoghurt, banana, berries and a drizzle of honey. This provides a good balance of carbohydrates and protein to replenish energy stores and support muscle recovery. Eating a balance of food groups and drinking plenty of fluids is also key after a long run."
As Hannah's overnight oats demonstrate, recovery isn't all about protein. Protein helps repair and rebuild muscle, while carbohydrates replenish the energy you've used during your run. Fluids are equally important for replacing sweat losses and supporting recovery.
After a long run, Hannah recommends remembering the 3 Rs of recovery: Refuel with carbohydrates, Repair with protein and Rehydrate with fluids.
"Consistently getting these foundations right can help you recover better and get more from your training."
3. Consider what you're eating before and after a run
You don't need to overcomplicate your nutrition. A simple focus on eating and drinking well before and after your runs can support your training.
Carbohydrates can help fuel your runs, while protein plays an important role in recovery. After longer runs, combining the two can be a simple way to support both refuelling and recovery.
"Protein plays an important role in helping your muscles recover after exercise, so you can continue training consistently. Following a long run, a combination of carbohydrates and protein can be particularly beneficial, helping to support both refuelling and recovery."
