Fueling, Hydration, and Recovery Strategies for Runners

After a run, your body's energy stores are low and your muscles have micro-damage that needs repair. Proper fueling kickstarts this recovery process and reduces soreness.

The "refuel window" is most effective within 30 minutes after finishing your run. I advise having a quick snack then, followed by a normal meal within two hours.

The formula is simple: carbs plus protein. I recommend a 3:1 ratio of carbs to protein to replenish energy and repair muscle. Easy options include chocolate milk with a banana or yogurt with granola.

The amount you need depends on your run length and intensity. A hard run over 90 minutes requires significantly more carbs and protein than an easy 45-minute jog.

Hydration is just as important as food. I recommend drinking 500-750 ml of fluid in the first hour post-run, including electrolytes if the run was long or in the heat.

Here I explain how to fuel your body in the week leading up to a race. The key is to stick to familiar foods, practice your race-day nutrition plan, and properly carb-load in the 24-48 hours before the event.

Underfueling, also known as Relative Energy Deficiency in Sport (RED-S), can severely impact your performance and health. It leads to muscle breakdown, a weakened immune system, and hormonal disruption.

Proper hydration is essential for lubricating joints, regulating body temperature, and even improving sleep and mood. Even minor dehydration can significantly hinder your performance.

As a general rule, a healthy adult needs around 35 ml of water per kilogram of body weight each day. The more you weigh and the more you exercise, the more water you need.