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25 SO EAT THIS: Choose a piece of fruit or a glucose-containing sports drink right a er exercise to help keep muscle glycogen stores sufficient and prevent muscle breakdown. Then, eat complex carbohydrates such as whole grains within two to four hours of the race. A WORD ABOUT PROTEIN: Studies have shown that protein and carbohydrate intake together right a er exercise did not provide any addi onal benefit to muscle recovery. However, it is s ll important to eat adequate protein within the next several hours and days to speed muscle recovery. The amount of carbohydrates and protein needed varies with each individual and depends on the type of ac vity. Running shorter distances such as a 5K or half marathon does not deplete as much muscle glycogen as a marathon or ultra-marathon, so the necessary intake for recovery may not be as much, but this also depends on the size of the person. I can tell you that ea ng some fruit or drinking a sports drink post-race may prove very beneficial if you plan to exercise again throughout the same week. Researchers did not find any difference in liquid versus solid carbohydrate intakes immediately a er strenuous ac vity. POST-EXERCISE REHYDRATION: Replacement of water and electrolytes during recovery can be crucial. The main factors influencing post-exercise rehydra on are volume and composi on of the drink. Water alone may cause a rapid fall in sodium concentra on (hypernatremia). Op mal rehydra on a er exercise can be met if sodium lost in sweat is replaced along with water. Rehydra on with sports drinks including glucose or glucose polymers (carbohydrate) may be best to help with fluid absorp on. Note: it is very important to avoid fluids that can dehydrate you, such as caffeine or alcohol, in days prior to the race because this may cause dehydra on due to excess perspira on during the race and lead to poor performance or, in some cases, hospitaliza on. Drinking appropriate fluid prior to the race will promote post-race recovery by preven ng dehydra on. To sum up: immediately a er the race, focus on ea ng a carbohydrate source that is not high in sucrose or table sugar; instead eat fructose or glucose, such as fruit, or sports drinks with glucose polymers. A sports drink with some sodium and glucose polymer immediately post-race may also help with achieving adequate hydra on. Next, try to get some protein over the next hour or two and choose complex carbohydrates like whole grains, oats, cereals or rice to help speed up recovery.