Before you know it the 2013 New York City Marathon will be behind you, although never to be forgotten, of course. You’ll have the memories, action photos, and probably assorted aches and pains. Previous blogs have sought to help you through the long months of training and to plan your fuel and hydration strategy for the race. This final blog in the series provides science-based advice to help minimize those aches and pains and get your body back in peak condition quickly. Plan now, as recovery begins the minute you cross the finish line.
Recovery is holistic. It includes rehydration, tissue repair, restocking our fuel supply, boosting the immune system, and minimizing the inflammation that makes it difficult to walk, especially down stairs. Here’s what you need to know to restore your body and mind after this formidable event:
Rehydration: Sunday’s weather forecast is cool (40-50°) and dry. While heat and humidity won’t be a problem, fluid will be lost with each breath and through the quick evaporation of sweat. Hopefully you will effectively minimize dehydration by drinking the right amount of fluid throughout the race, but you will still need to work at making sure your body’s cells and blood vessels are well hydrated. Start with drinking the water you’re handed by volunteers at the end of the race before thinking about pouring it over your head. Over the next 24 hours you will need to drink continually until you feel you have achieved normal hydration (normal urine frequency and color). Water is fine, unless you need the extra calories from a sports drink.
Tissue repair: Clearly, damage has been done to muscles, ligaments and more. Repairing them requires more than protein. You will need enough calories and carbohydrates as well. Running the marathon uses somewhere in the range of 2500-3000 calories for most. When you complete your 26.2 miles, your muscle cells will continue breaking down until stimulated to begin repair. This requires energy (calories), which is provided by carbohydrates, protein and fat. Protein provides the building blocks, but carbohydrates play an important role too. Aside from adding needed calories, they cause insulin to be released. Insulin is key in stopping the breakdown of muscle tissue. The sooner you are able to deliver energy (calories) to your hungry body, the better.
Fuel: Carbohydrate (sugar) does more than aid in muscle protein synthesis. It also is the fuel, along with fat, used by muscles to contract. By the time you reach Central Park your muscles have used up their supply of sugar. The gas tank, as they say, is empty. Part of recovery is refilling the tank, which is accomplished by eating foods high in carbohydrates. Fat, of course, is never in short supply.
Anti-inflammation: It won’t come as a surprise to realize that many body parts are inflamed after all the pounding. To a certain extent this inflammation will promote recovery, but it will also leave you feeling sore and achy. Fortunately, certain foods can help. Try to include cinnamon, chocolate (a real hardship, I know), ginger, fish high in omega-3 fatty acids like salmon, and walnuts or almonds. Processed foods, fried foods, and sugar may promote inflammation, so it’s best to avoid these for the next few days.
Immune function: This one is actually easy as long as you’re following all of these suggestions. Studies have shown that endurance athletes suffer more from upper respiratory infections after a race due to the stress placed on the body. Strengthen your immune system by eating enough calories, water, fruits and vegetables for antioxidants, and fish for omega 3 fatty acids.
Here’s an example of what all this might look like:
- Gratefully accept the water or sports drink that is handed to you and continue to drink throughout the day. Water and Gatorade will be provided in the recovery bag you will receive.
- Start to take in calories, carbs and protein as soon as possible. Your bag will have an apple (carbs), pretzels (carbs) nuts (protein and fat) and a PowerBar (carbs and protein).
- Eat again within 2 hours. How about a nice big fat NY bagel with cream cheese and lox and a fruit salad? Or thick slabs of French toast with cinnamon, maple syrup and berries? Other options include a tuna fish sandwich on a whole grain roll with an apple or stir fry veggies with tofu or chicken over brown rice.
- If it’s hard to eat much in the hours after the race, don’t worry. You’ll actually use your nutrients better if you provide them in smaller portions every few hours.
- Include salt as it will help you achieve fluid balance. No need to go crazy, but it’s a time when you’ll be better off using the salt shaker than avoiding it.
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I wish you all a wonderful run on Sunday. For now, eat plenty of carbs, rest, perhaps do some yoga and/or meditate. You’ll be all smiles before you know it!