You've just run 13.1 miles. Your legs are heavy, your medal is around your neck, and your body is already starting the recovery process. What you eat in the next few hours helps determine how quickly you bounce back - and how terrible (or manageable) your legs feel tomorrow.
What 13.1 Miles Takes Out of You (The Science)
Post-Race Timeline
Immediately After (0-30 Minutes)
Focus on fluids first - your mouth is probably dry and water tastes incredible. If the race has post-finish snacks (bananas, natural energy bars, chocolate milk), have something - these are fine for immediate recovery. This isn't the main recovery meal, just starting the process.
Within 1-2 Hours
Your main recovery meal. This is the important one - aim for substantial carbohydrates (to replenish glycogen) and good protein (for muscle repair). Don't hold back; your body needs the fuel.
Rest of the Day
Continue eating well. Another balanced meal in the evening. Keep hydrating. Your body is still recovering and needs consistent nutrition, not just one post-race meal.
Best Post-Half Marathon Meals
🥛 The Chocolate Milk Research
Chocolate milk as an effective post-endurance recovery drink. The ~3:1 carb-to-protein ratio is ideal for recovery for glycogen replenishment. It performs comparably to commercial recovery drinks for rehydration and muscle recovery. Grab one at the finish line if available, then follow with a proper meal later.
Recovery Nutrition Goals
For optimal half marathon recovery, aim for:
- Carbohydrates: 1-1.2g per kg bodyweight in the hours after (for a 70kg person, that's 70-85g)
- Protein: 25-40g to support muscle repair
- Fluids: Drink plenty over the next few hours to rehydrate properly
- Electrolytes: From food (salty things) or supplements if you sweated heavily
In real terms: a substantial, balanced meal with carbs as the foundation and a good portion of protein. Don't overthink the exact numbers.
Rehydration
You've lost significant fluid. Drink consistently for the rest of the day:
- Start with water immediately after finishing
- Continue drinking throughout the day
- Keep drinking steadily throughout the day
- If you sweated heavily, add electrolytes (tablets, sports drinks, or salty food)
Don't try to drink everything at once - spread it over several hours.
What About Alcohol?
That post-race beer is tempting. And honestly, one won't ruin your recovery. But be aware:
- Alcohol impairs muscle protein synthesis
- It dehydrates you further
- It can disrupt sleep quality
If you're celebrating, have a beer after you've eaten and rehydrated. Just don't make it several pints on an empty stomach.
Evidence-Based Post-Half Marathon Summary
- Start rehydrating immediately - replace 150% of fluid lost
- Aim for 0.25-0.4g/kg protein (20-40g) post-exercise
- Carbs: 1.0-1.2g/kg in hours after for glycogen replenishment
- Glycogen takes 24-36 hours to fully restore - keep eating well
- Muscle damage markers elevated 24-48 hours - recovery is a process
- Organic chocolate milk: The ~3:1 carb-to-protein ratio aids recovery
- Alcohol impairs muscle protein synthesis - eat first if celebrating
Stepping up to the full marathon? See our guides on before a marathon and after a marathon.
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