Home Marathon Recovery Carb Loading Marathon Tips on Post Recovery

Carb Loading Marathon Tips on Post Recovery

Carb loading marathon is essential during post marathon recovery. It is a phase where a runner needs to regain strength and energy. To fuel the body properly during this stage, the right amount of carbohydrates consumption is essential. There is a need to mind what you will have to after the marathon to get you back on your feet and fully recovered. What you do in terms of diet consumed after the marathon will have a huge effect on how your body shapes up as it recovers. You may ask yourself how much in carbohydrates are you supposed to take and what other supplements are you supposed to combine for the fastest recovery. Let us help you with that in this article.

Carb Loading Marathon Strategy

What Are The Carbohydrates And Right Amounts Am I To Take After A Marathon?

Make sure your meals include a wide range of cereals, pasta, rice, bread, and more which are rich in carbohydrates. These products will ensure that your recovering body will have a huge supply of energy especially for your tired muscles. Carbohydrates will also lead to the availability of fluids in your body for they work in a way to restore the lost fluids.

But the big question in every athlete’s mind is how much is enough for my body during the post marathon recovery stage?  You will have to take your first carbohydrates within the first 30 minutes of completing your marathon run. It is a fact that by doing this the recovery levels will be speed up since the body muscles are in a good position to start replacing the lost glycogen within 30 minutes from the end of that marathon you have just taken part in.

The post-marathon period is known as the “window of opportunity”. This should be maintained for the next day but at a much minimal rate.

Let Us Do the Math

For every kilogram mass or 0.54 grams/per pound of the athlete, it is highly recommended as the minimum amount they should take post-race. This should be ensured within the first 4 hours after running your marathon.

Let us take 77 kilograms or 170-pound athlete into consideration, their intake of carbohydrates should be a minimum of 92 grams of carbohydrates/hour.

This can be combined, with a cup of yogurt, two cups of Gatorade, and a banana to make it to 96 grams carbohydrates This is only for the first 4 hours after your marathon, once you do this, you are now able to maintain your usual daily intake of carbohydrates.

If you face a challenge in eating once you are done with your race due to reduced levels of appetite, you can supplement the carbohydrate intake by taking a maximum of 20 grams as a snack or as your meal. This will allow you to consume much fewer carbohydrates amount while still ensuring that your body has the same glycogen replacement results.

Post Marathon Recovery Diets

What other Diets Can Supplement Carb Loading intake in Marathon Recovery?

On top of the right intake of carbohydrates, these other supplements are also very necessary in ensuring that the body recovers fully from that run.


Essential for that perfect repair in any torn muscles from the long-distance running in that marathon you just took part in. But the carbohydrates are in a better position to do this for your 3 or more times much better than the proteins.


Can be found in sodium and potassium in bananas, milk, apricots, raisins, orange juice, and more. They will make sure they come handy in maintaining the balance that exists in your body fluids and assists in how your muscles do their contractions.

Any nutritious foods

that will provide the much-needed vitamins and antioxidants by the body to assist in muscle repair, reduce body stress, and boost your body’s immune system.

Sofia Lee
Running enthusiast, blogger, mom, fitness advocate. Loves to share health tips!

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