After running a marathon, keep in mind the “recovery window.” This is the period immediately after prolonged exercise, when the muscle enzymes that support glycogen production (the primary fuel your muscles relied on during the race) are elevated. Therefore, the best things to eat right after a marathon to restore your muscle's energy are similar to what you ate before. This means placing an emphasis on easily digested carbohydrates. The sooner you are able to take in these calories, the more glycogen your body will produce, and the sooner your muscles return to their normal state.
Your muscle’s can absorb 50% more glycogen during the first 30 to 45 minutes after you cross the finish line (the prime recovery window) than at any other time. Research has shown that a little protein—post-exercise—helps your muscles absorb more glycogen (at a ratio 4:1, that means four parts carbohydrates to one part protein). During this time, when your stomach may be still a little unsettled, the best thing you can do is have a smoothie at room temperature because it is easily digested, has protein, and is rich of carbohydrates.
It may be difficult to remember much, after the marathon. Of course, it is up to you to decide how much of this advice, if any, you want to take. You may want to simply grab a bag of chips and lie on couch. We all have those moments. But this would delay your recovery for days. It is easy to misjudge certain decisions after completing such a immense effort as a marathon. So, making the best choices during the time right after your race can be very helpful for your recovery! It will not only affect how you feel when you return to running, but also how you will feel at home and at work in the coming days.
During the first evening after the run, you might be wound up and end up staying awake all night. That is normal and perfectly okay. If that happens, try reflecting on your amazing accomplishment rather than stressing out because you are not able to fall asleep. Another benefit of having a massage soon after the marathon is that it will help you sleep by relaxing your nervous system (which has probably been on overdrive since the night before the marathon!).
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