You've just finished something extraordinary. 50K, 100K, 100 miles - or whatever distance pushed your limits. Your body has been through an extreme ordeal, and recovery is now the priority. What you eat in the coming days and weeks directly affects how quickly you bounce back.
Your Body Post-Ultra (The Research)
After 8-24+ hours of continuous effort, extreme physiological stress. Glycogen: completely depleted (restoration takes 24-48 hours). Muscle damage: Studies show creatine kinase elevated 5-10x normal for 5-7+ days. Inflammation: IL-6 levels spike 100-fold during ultras. Immune suppression: elevated infection risk for 3-14 days post-ultra.
This isn't normal fatigue - it's systemic stress requiring deliberate recovery. Studies show full recovery from 100+ mile events takes 3-6 weeks.
Immediately After Finishing
The First Hour
You may feel too exhausted or nauseous to eat. That's normal. Start with fluids - water, sports drink, broth. If you can stomach food, keep it simple: soup, crackers, fruit, whatever the finish line provides. Small amounts. Don't force it if your stomach rebels.
1-3 Hours Post-Finish
As you recover, appetite often returns with a vengeance. Eat what sounds good. Salty foods often appeal after hours of sweating. Pizza, burgers, chips - fine. Your body needs calories more than it needs perfection.
Rest of Day 1
Continue eating and drinking. Multiple meals if hungry. Sleep when you can. Your body is doing serious repair work and needs fuel.
The Recovery Week
Days 1-3
- Protein priority: 1.6-2.2g per kg bodyweight daily to support muscle repair
- Carbohydrates: Continue eating plenty - glycogen takes 24-48 hours to restore
- Anti-inflammatory foods: Oily fish, berries, leafy greens, turmeric
- Hydration: Continue rehydrating - you may be in deficit for days
- Sleep: As much as your body wants - repair happens during sleep
Days 4-7
- Return to more normal eating patterns
- Maintain slightly elevated protein intake
- Don't restrict calories - your body is still recovering
- Light movement (walking) aids recovery
- Listen to hunger cues - they may be elevated
What to Actually Eat
Post-ultra eating is more about getting calories in than perfect nutrition:
- First meal: Whatever sounds appealing - soup, pizza, sandwiches, rice dishes
- High protein options: Meat, fish, eggs, dairy, legumes with every meal
- Easy carbs: Pasta, rice, bread, potatoes - your muscles need them
- Comfort food: Legitimate choice when your body is this depleted
- Nutrient-dense foods: Add vegetables, fruit, and variety as appetite normalises
Digestive Issues
Many ultra runners experience digestive upset for 24-48 hours post-race. If solid food is difficult, try broths, smoothies, and easily digestible foods. Don't worry about optimal nutrition - focus on getting something in. Normal gut function usually returns within a few days.
Rehydration
After 8-24+ hours, you may be significantly dehydrated even if you drank throughout:
- Continue drinking fluids for several days post-race
- Include electrolytes - sports drinks, salty food, electrolyte tablets
- Monitor urine colour - should return to pale yellow within 24-48 hours
- Don't force excessive water - drink to thirst plus a bit more
The Longer View
Ultra recovery takes 2-6 weeks depending on distance and intensity. Nutrition during this entire period matters:
- Week 1: Focus on recovery nutrition, high protein, no training
- Week 2: Return to normal eating, light activity only
- Weeks 3-4: Normal diet, gradually return to training
- Beyond: Assess how you feel before racing again
Don't rush back to training or restrict eating to "get back in shape." Your body needs time and fuel to repair the damage.
Immune System
Your immune system is suppressed post-ultra. For several days, you're more susceptible to illness:
- Avoid crowded places if possible
- Wash hands frequently
- Eat foods rich in vitamin C and zinc
- Prioritise sleep
- Consider a vitamin supplement if diet is poor
Evidence-Based Post-Ultra Summary
- Rehydration: Replace 150% of fluid lost - may take 24-48 hours
- Protein: Aim for 1.6-2.2g/kg daily for recovery from extreme endurance
- Carbs: 1.0-1.2g/kg in immediate hours, glycogen takes 24-48h to restore
- Muscle damage markers elevated 5-10x for 5-7+ days - recovery is a process
- Immune suppression: increased illness risk for 3-14 days
- Sleep: growth hormone (critical for repair) peaks during sleep
- Full recovery from 100+ miles: 3-6 weeks (research-backed)
Planning your next ultra? See our guide on what to eat before an ultramarathon.
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