What to Eat After a Marathon: A Week-Long Guide to Macros and Recovery

Gday mate!

Congrats to everyone who ran the NYC marathon on Sunday, and a huge thank you to all who came out to support! I said this all last week it is the best day of the year, and if you did run, you earned whatever you got to eat post-race, within reason. (If you can guess what I had… ill send you something special)

Now that the race is over, the real work begins: helping your body recover. Let’s break down how to avoid getting sick and speed up muscle recovery.

Today’s Newsletter (5 min read):

• 🏃🏻 is going on in your body post race

• 📝 A week long eating guide

•  🥘 Epic one tray pasta recipe 

If you know someone who just ran the marathon , share this newsletter with them (you could help them from getting sick and they can help you win a Breville oven)!

Why what you eat post marathon matters even more!

After a big effort, your immune system takes a hit as it works to delay breakdown until after the race. The day after a marathon, your body uses more energy to heal than on race day itself. Why? It’s repairing micro-tears, addressing cellular damage, and boosting immunity—burning plenty of fuel even at rest. Think of it as your body running its own marathon, so meet its needs with proper food and hydration.

Marathon Recovery Nutrition Guide: Week After the Race

Alright team here is a simple guide on what to eat over the next week. Aim for 34g of fiber daily. Use the ranges provided and adjust to suit you by multiplying your weight in kg (convert pounds by dividing by 2.2) to find your range.

Days 1–3: Replenishment and Restoration

• Carbs: 3–4g/kg/day to restore glycogen (e.g., rice, potatoes, fruits).

• Protein: 1.5–2g/kg/day for muscle repair (e.g., chicken, eggs, tofu).

• Fats: 1g/kg/day, focusing on anti-inflammatory sources (e.g., nuts, olive oil).

• Hydration: 25–30 ml/kg/day, with added electrolytes if needed.

Days 4–5: Supporting Active Recovery

• Carbs: 2.5–3g/kg/day from complex carbs (e.g., whole grains, veggies).

• Protein: 1.2–1.5g/kg/day to continue repair.

• Fats: 0.8–1g/kg/day from healthy fats (e.g., chia seeds, fatty fish).

• Hydration: 2–2.5 liters per day.

Days 6–7: Returning to Routine and Balance

• Carbs: 2–2.5g/kg/day to match lower activity.

• Protein: 1–1.2g/kg/day for ongoing muscle maintenance.

• Fats: 0.8–1g/kg/day, with varied sources (e.g., olive oil, avocados).

• Hydration: 2–2.5 liters, allowing thirst to guide intake.

Recipe: One Tray Salmon Fettuccine 🍝 🐟

An easy self saucing tray bake pasta, that can take as little as 15 minutes. Click here for recipe

Macros: Protein 33g, Carbs: 60g, Fat: 12g, Fiber 5-7g

1. Prep: Should take 5 minutes

2. Cook: Should take 12 minutes

Total time: Around 20 minutes

Cooking Note: If you time this well it can be done super quick… essentially cook the pasta, roast the salmon at the same time. Combine in the roasting tray… game over!

Quick Notes

• 🛌 51,947—that’s the number of steps I took on marathon day. WHOOP now tracks steps, and recent studies show 10k daily steps can lower risks of heart disease, sleep apnea, and depression. Click here for a free month of WHOOP

• 🏆 55 646, the number runners finishing the 2024 NYC marathon, the new record. That is a lot of gels!

What a weekend!

DC

#EatGoodFeelGood