Nutrition
Ultramarathon Post Race Refuel
Ultramarathon post race refuel rebuilds glycogen and hydration soon after finish—with gentle foods and continued intake for forty-eight hours.
Ultramarathon post race refuel starts within thirty to sixty minutes—carbs to refill glycogen, protein twenty to forty grams for muscle repair, sodium and fluids for dehydration. Pizza and beer are common but salty broth plus fruit often sits better on a queasy stomach.
Keep eating every few hours for two days; sleep and gentle walking beat aggressive training.
Common questions
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How much protein after a hundred-miler?
Aim twenty to forty grams in the first hour, then regular meals with protein every few hours for two days—not one giant steak that worsens nausea.
Related terms
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