It can be difficult, it's true, but eating within 30 minutes of any race helps your body receive and replenish a huge amount of nutrients and kick-start the recovery process.
Carbohydrates are undoubtedly important for regenerating a large portion of muscle glycogen, the body's primary source of glucose burned during running. Therefore, to efficiently replenish muscle glycogen, carbohydrates that promote rapid digestion and a high glycemic index are required as quickly as possible; some examples are:
- Bananas.
- Raisins.
- Granola bars.
- A handful of quinoa or, failing that, brown rice works great.
- Avocado.
- Olives.
