AFTER THE RACE
Do prioritise carbs.
Grab fruit or other simple carbs immediately after finishing to restock glycogen stores, suggests Majumdar. Then have a proteinrich snack within two hours for muscle repair.
Running long can strain the kidneys, but rehydrat ing afterwards can reduce injury risk. “Your urine should be lemonade- coloured the rest of the day,” says Majumdar. Milk can help. A 2014 study in Applied Physiology, Nutrition, and Metabolism found that both cow’s nilk and soya milk helped rehydrate athletes better than plain H2O.