Water? Sports drink? Food? More food? Advice on how best to refuel postrun can be confusing. This flow chart, based on the recommendations from a new study, offers a bluffer’s guide
To fuel or not to fuel
Water. Drink to thirst and be sure to include a healthy source of protein and carbohydrate in your next meal. If you have not worked too hard or run for too long you should not need food immediately to get back on track.
A snack containing around 50g of carbs and 20g of protein within half an hour. TRY For Goodness Shakes Chocolate Recovery Shake, or a 200g pot of natural yoghurt with a banana and a tablespoon of honey.
1g of carbs and 0.3-0.4g protein per kg body weight immediately, and every hour for the next three hours postrun. TRY* 1 serving of Elivar Recover drink mix and one pear, or a small tin of baked beans on two slices of multigrain toast.
50g carbs, plus 0.3-0.4g protein per kg body weight within half an hour and every two hours until your next mealtime. TRY One sachet of SIS GO Energy drink plus 200g pot of cottage cheese, or one bagel with 100g ham.