Congratulations - 6.2 miles done! Whether you smashed a PB or simply finished, your body has worked hard. What you eat now helps determine how quickly you recover and how your legs feel tomorrow.
A 10K is long enough that post-race nutrition genuinely matters, but short enough that you don't need complex recovery protocols. Here's the practical approach.
What Your Body Needs Post-10K (The Science)
Immediately After Finishing
Your first priority is fluid. Drink water - it will taste incredible. If the race provides sports drinks, those work too.
Many races have post-finish food: bananas, oranges, chocolate, natural energy bars. Grab something if hungry. This isn't essential for a 10K, but it's pleasant and starts the recovery process.
The Timing Reality
Unlike marathon recovery, 10K doesn't require eating within 30 minutes. Your body isn't in crisis. Just eat a good meal within a few hours and you'll recover well. Don't stress about precise timing.
Within 1-2 Hours: A Proper Meal
Once you're home (or at a nearby café), have a balanced meal:
Brunch Special
Eggs, toast, avocado, maybe some bacon. Protein, carbs, fats - everything covered.
Chicken & Rice
Classic recovery meal. Add vegetables for micronutrients.
Salmon & Sweet Potato
Anti-inflammatory omega-3s from the fish help with muscle recovery.
Pasta with Lean Protein
Carb-heavy for glycogen replenishment. Turkey or chicken mince works well.
Pancakes with Fruit
If you raced in the morning - treat yourself. Add protein (eggs, yoghurt) to balance.
How Much Protein?
Aim for 20-30g of protein in your post-race meal. That's roughly:
- A palm-sized portion of chicken or fish
- 3-4 eggs
- 200g Greek yoghurt
- Greek yoghurt, eggs, or a clean protein shake plus some food
You don't need excessive protein - 10K racing doesn't destroy muscle like ultra-running. Just include a reasonable amount in your meal.
Rehydration
Keep drinking throughout the day. Signs you're properly rehydrated:
- Urine returns to pale yellow within a few hours
- No persistent headache
- Normal energy levels return
Water is usually enough. If it was hot or you sweated heavily, consider adding electrolytes - a pinch of salt in water, electrolyte tablets, or simply eating salty food with your meal.
The Rest of the Day
After your post-race meal:
- Continue eating normally - don't restrict food on race day
- Don't overcompensate - a 10K burns roughly 500-700 calories, not 2000
- Stay hydrated
- Enjoy the accomplishment - maybe a celebratory treat is deserved
Evidence-Based Post-10K Summary
- Rehydrate: Replace 150% of fluid lost - this optimises recovery
- Aim for 0.25-0.4g/kg protein (20-40g) post-exercise
- Carbs: 1.0-1.2g/kg helps restore the ~40-50% glycogen depleted
- MPS elevated 24 hours - timing is flexible, total daily intake matters more
- A 10K burns ~500-700 calories - don't overcompensate
- Muscle soreness (DOMS) peaks at 24-48 hours regardless of nutrition
Training for longer distances? See our guides on after a half marathon or after a marathon.
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