What to Eat After a Marathon

Posted May 30, 2023 by Michelle Boltz, MS, RD, CSSD, LD

Post-race dos and don’ts:

Congratulations! You’ve finished the race, and now it is time to rehydrate and refuel.  Below are some post-race nutrition tips. 

These tips are according to the Academy of Nutrition and Dietetics, Dietitians of Canada, and ACSM.

Do: rehydrate.

Rehydrate your body with about 16-24 oz. of fluid for every pound lost.  

Do: eat carbohydrates and protein.

Consuming carbohydrates will help replace glycogen levels.  Protein will help to repair and rebuild muscle.  

Some examples of carb and protein combinations include: 

• Chocolate milk
• Peanut butter and banana sandwich
• Chicken or tofu stir fry
• Pasta and meatballs
• Burritos

Do: eat salty foods.

Salty foods provide electrolytes that were lost in sweat.  

Some examples include: 

• Pretzels
• Jerky
• Grail mix
• Pickles

Don’t: go hours without food or fluid.

Your body just completed 26.2 miles of extremely grueling work. That is an incredible accomplishment! Follow these post-marathon tips to help replenish and refuel so you can safely celebrate your victory.