Skip navigation
Community: Exchange advice in the forums and read running commentary Resources: Personal running log, calculators, links and other tools for runners News: Running news from around the world Training: Articles and advice about fitness, race training and injury prevention Races/Results: Find upcoming races and past results Home: The Cool Running homepage
Cool Running homepage  Search Cool Running Community

6005 Views 17 Replies Latest reply: Jun 22, 2011 3:50 PM by Julie Ann Hackett RSS 1 2 Previous Next
christine94 Expert 56 posts since
Sep 23, 2008
Currently Being Moderated

Jun 9, 2011 10:32 AM

After race drink...

I am curious how everyone handles this.  I know that after a long run (6miles or more) getting back the sodium/electrolytes, potassium you lose during a run is critical to good recovery.

 

That being said, a good meal with the right nutrients is key too.  After a race i typically eat what they provide, be it bagels, oranges, banana's granola bars.  I want to add some key protein after the race/run to help aid in recovery.  I'm not always starving or really hungry soon after i'm done.  I let my body calm down a while first.  The problem with that is that the first 30-40 min after a run is critical for this to be absorbed to help aid in recovery.  I know that Chocolate milk is a GREAT protein drink to use for just this since food isn't the first thing i think of when i'm done running.  I haven't tried it yet, but i'm worried that in drinking the chocolate milk i'll puke it back up being so hot.

 

How do you all handle this?

  • rocdoc50 Legend 240 posts since
    Oct 4, 2007
    Currently Being Moderated
    1. Jun 9, 2011 11:18 AM (in response to christine94)
    Re: After race drink...

    Christine94, that is the million dollar question.

     

    I guess there is no right answer to it.  Everybody is different so you have to see what works for you.  I've done just about all except drinking the chocolate milk (or any milk) after a race because I KNOW I would puke it up.  What works best for me is to drink the Mix1 drink which has been provided at many of the races I have run recently.  It is nice and gentle on my stomach and it replenishes the body pretty quickly.  I will down fruit and bread/bagels and usually stop there.  That is enough to get me back on an even keel for awhile.  I've seen some races serve hamburgers, pizza and even hot dogs (actually the race that I have been race director of this past year has been serving hot dogs for the past 30 years since it has become somewhat of a tradition).  Personally, I am not into the hamburger, pizza or dogs after gutting it out for 6,9, or 13 miles but others must feel differently.  Sometimes just eating honey roasted peanuts does the job for me.  After an hour or two, I then REALLY replenish my body with a good breakfast or lunch.

     

    Hope that helps!

  • Dog-lover Legend 373 posts since
    Mar 5, 2008
    Currently Being Moderated
    2. Jun 9, 2011 2:05 PM (in response to christine94)
    Re: After race drink...

    Christine,

     

    Chocolate milk is the ticket for me!  I never suffer nausea after races but usually I drink a bottle of water and walk around to loosen up and cool down to kind of let my body balance before I eat anything or drink chocolate milk.  It's a great recovery drink that makes me almost immediately feel my energy start coming back.  If anything once my body cools down the chocolate milk actually makes my stomach feel better.  Don't really know about the 30-40 min recovery time but usually I'm good to go 10 - 30 min after I finish a race. One thing of note though on all training runs over 1 1/2 hrs I bring electrolyte drinks with as well as energy bars to keep me fueled during my training runs.  In marathons I always drink the electrolyte drink offered on the course and bring Clif bars to keep fueled as well.  This keeps me from bonking at the end of a race

     

    Good luck

    Pete





    Quote from Bob Moawad  " You can't make footprints in the sands of time if you are sitting on your butt. And who wants to make buttprints in the sands of time"

    2008 - Grandma's marathon - 4:51            2011 - Get in Gear 1/2 marathon - 1:46

    2009 - Get in Gear 1/2 marathon - 1:49    2011 - Green Bay marathon - 3:51

    2009 - Grandma's marathon - 4:13            2011 - Grandma's marathon - 3:45

    2009 - Twin Cities marathon - 4:02           2011 - Minneapolis Pride 5k - 21:31

    2010 - Grandma's marathon - 3:58 ya hoo!

    2010 - Twin Cities marathhon - 3:55

  • nowirun4fun Legend 208 posts since
    Oct 22, 2010
    Currently Being Moderated
    3. Jun 10, 2011 9:19 PM (in response to christine94)
    Re: After race drink...

    A good smooth pale ale is usually just what the doctor ordered for me.

     

    My personal favorite is sierra nevada.  But, I'll try pretty much anything.

     

    Proof positive tonight - had a great 4 mile outing followed by great post race festivities in downtown west chester pa and come home to posting numerous mindless dribble to active.com boards...

     

    Ah, life is good.

  • Kinver88 Pro 80 posts since
    Oct 2, 2010
    Currently Being Moderated
    4. Jun 11, 2011 11:09 AM (in response to christine94)
    Re: After race drink...

    I usually find that peanut butter sandwiches and a specialist recovery drink it the ticket. The sports drink contains carbs and protein which will help sustain you until you feel up to eating something more substantial!

     

     

     

     

    ............

    Goals:

    Sub 14hr IronMan

    Blog - Brooks Trance 10 Review

  • crl8686 Legend 1,302 posts since
    Nov 11, 2007
    Currently Being Moderated
    5. Jun 11, 2011 9:19 PM (in response to christine94)
    Re: After race drink...

    I find that if I stay well hydrated in general, that post race drinks aren't much of a issue. I race almost entirely short distances - 5K's and 10K's. For the first 10-15 min or so afterwards, I drink just water. Since virtually every race is in the early morning before it gets too hot, I don't find immediate electrolyte replacement to be a concern. If it is unusually hot, I can always bring some Nuun or similar electrolyte replacement in my car and put it in the water. About 15 min after race end, I start craving carbs. For me, bagels or powerbar bites work fine. I'd much rather eat my calories than drink them, and I am not a milk person - don't like the taste of milk (even chocolate milk). Later I'll eat breakfast with some reasonable mix of protein and carbs, maybe a muffin or bagel with cheese or yogurt, and some black coffee of course (since I love coffee).





    2014 highlights...

    @ 5K: Ontario Mills Run, Ontario, CA, 25:19

    Angels Baseball Foundation 5K, Anaheim, CA, 24:15

    Friends of the Villa Park Library 5K, Villa Park, CA, 24:10

    @ 10K: LA Chinatown Firecracker Run, Los Angeles, CA, 51:44

    Great Race of Agoura - Old Agoura 10K, Agoura Hills, CA, 50:31

    Fiesta Days Run, La Canada, CA, 50:29


  • how2runfast Legend 207 posts since
    Sep 21, 2008
    Currently Being Moderated
    6. Jun 12, 2011 8:20 AM (in response to christine94)
    Re: After race drink...

    After a hard workout or a race, it's definitely a good idea to take in some protein along with your carbs.  Studies have shown that the ideal ratio for recovery is 4:1 carbs to protein.

     

    Here are a few blog posts that I wrote that might help you.

     

    Gatorade Recover - Tastes Great, but Does it Work?

     

    How to Recover Fast with the Right Foods

     

    Drink  Tart Cherry Juice for Faster Workout Recovery

     

    Tart  Cherry Protein Recovery Drink Recipe

     

    Tart Cherry Juice Fuels Shalane Flanagan’s Marathon Debut

     

    Can You Improve on Chocolate Milk?





    Mike

    Boston Marathon Finisher

    How 2 Run Fast

    Follow me on Twitter

    Albany (NY) Times Union Runners Blog

  • aj01 Pro 143 posts since
    Jul 8, 2008
    Currently Being Moderated
    7. Jun 12, 2011 11:48 AM (in response to christine94)
    Re: After race drink...

    One of the easiest for me is a Clif bar and water.  I've done the chocolate milk thing too with no issues.

  • Ghost Reaper Expert 41 posts since
    Feb 10, 2011
    Currently Being Moderated
    8. Jun 16, 2011 9:56 AM (in response to christine94)
    Re: After race drink...

    GNC sells a recovery product that I use after running, biking and over heavy lifting that seems to work pretty well for me.





    My Journey:

    2/15/2011 My journey started at 270l lbs and the with little to no desire to ever run.

    4/16/2011 Down over 15 lbs, one 5k under my belt and another coming fast. Maybe this running thing is for me.

    4/23/2011 COMPLETED COUCH TO 5K -- By Fall I hope to run a 10K

    5/05/2011 Down over 20 lbs. Come on baby keep on falling off.

    7/14/2011 Started my 10K training

    8/26/2011 Running 5mi and going strong to my 10K race.

    9/8/2011 New 5K PR 00:30.45 Current 10K PR 1:07.19

    9/15/2011 GRADUATE OF HAL HIGDON 10-K NOVICE TRAINING

    9/26/2011 NEW 10K PR 0:58.48

    Completed Races/Events:

    Scheels Run for Home 5K - April 3rd, 2011 -- 37min 56 sec (12:13 pace) Sleet, Snow, Rain and towards the end Lightening. Air temp 36F FUN

    Walk for Babies - March of Dimes April 16th, 2011

    29th Annual Sole Burner 5K - May 7th, 2011 -- 34 min 15 sec (11:25 pace)

    Oshkosh Dragon Boat Festival 10K -- September 24th, 2011 -- 59min 48secs (sub 10:00 pace)

    Freak 5K - October 29th, 2011 -- 32mins 0 sec (damn cold)

    Upcoming Races/Events:

    Santa Scamper (1 Mile fun run)

    Festival Food's Turkey Trot 5mi

    Great 5-K, 10-K, Marathon Training Link to Hal Higdon:

  • Joseph Tree Legend 378 posts since
    Oct 22, 2010
    Currently Being Moderated
    9. Jun 16, 2011 11:33 AM (in response to christine94)
    Re: After race drink...

    I'm with NowIRun4Fun - IPA feeds the inner runner and I dearly love that first sip (usually it's about half a pint's worth of "sip"!)  And after careful research and analysis, it turns out that India Pale Ale perfectly matches the  protien to carb to je ne sais quoi ratio.  A miracle!

    If the "94" in the OP's handle refers to your age, you'll have to wait a couple years, maybe.





    Barefoot / Minimalist Runner

    ...not maintaining this these days..

    07/29/2012 Marsh Creek Raptor Run 10 Mile Trail Race

    07/15/2012 Quadzilla 15K Trail Run, Trexlertown, PA 1:37 (2011, 1:49)

    04/29/2012 Lehigh Valley / St. Luke's HM, 1:43:15 (2011, 1:54:20 )

    03/19/2012 Kutztown Fool's Run 10 Miler, 1:18:15 (2011, 1:30:20)

    02/26/2012 Ugly Mudder 7.2 Mile Trail Run, Reading, PA 1:20

    11/27/2011 Dirty Bird 15K Trail Run, Birdsboro, PA 1:40

    10/08/2011 Lehigh Gap Nature Center 10K Trail Run (6.38 miles), 59:20 (10/07/2012)

    Started running (again) May 5, 2010

  • ciebugg Rookie 1 posts since
    Sep 20, 2010
    Currently Being Moderated
    10. Jun 16, 2011 1:05 PM (in response to christine94)
    Re: After race drink...

    Chocolate milk is good because it has some protein and sugar....  But sometimes it does make me a little sick because of the milk...  There is a theory that humans should not drink milk after a certain age HOWEVER, what i find works best for the is actually protein powder (preferably chocolate/i like Designer Whey) mixed with a little bit of either water or preferable some strawberry Gatorade...  After a workout, its really important to get the protein WITHOUT any fat... because it takes your body awhile to break it down and your body needs the fuel immediately...  I love Peanut butter but i usually have that a little after my workout NOT directly after.  I will mix it with the gatorade because the sugar will help carry the protein to my muscles quicker and it also helps relplace the sodium, electorlytes, etc...  If you can stomach the milk try 1% or skim chocolate milk.  And if i Dont ahve any gatorade, i always have dum dums in my gym bag or a banana handy for a little carb jolt.  Within the next hour after i workout I will have a meal, usually breakfast as I work out in the morning.  Usually consists of some oatmeal, fruit, peanut butter, greek yogurt, and more water.    You usually do not need electrolyte replacement/postassium, etc... if you have worked out for less then a half hour 45 mins.  Normally your body stores enough carbs to get you through that workout.  Anything over that time tho, your definitely going to need to replace your carb stores.  Your body will let you know if you need to replace these stores tho, HOWEVER, i always followup with protein to fix my muscles even if its mixed with water.  Just use a little bit of water so that way the drink won't taste too watered down... and keep drinking plenty of plain water after.  I have been this for the past few months and have noticed a huge improvement in my recovery.  Just do some research if you decide to do protein poweder, whey protein is absorbed by the body more quickly then soy.  The whey works really well for me, BUT my roommate really likes the soy.  Just find something without any fat in it or very low in.  If you feel the full scoop of a perticular protein is too much just half it.  Hope this helps...

  • Eskimojcg Rookie 2 posts since
    Mar 1, 2009
    Currently Being Moderated
    11. Jun 17, 2011 4:58 AM (in response to christine94)
    Re: After race drink...

    I did my first half marathon last year and repeated the same race/training this year.  Last year I was wiped out for the whole day after any double-digit long run, and a friend suggested a recovery drink.  This year I drank Myolex (got from the grocery store) after long runs and it seemed to make a BIG difference in my recovery.  Easy to drink, never made me feel naseaus.  Good luck!

  • Sarahunni1717 Amateur 13 posts since
    Apr 27, 2008
    Currently Being Moderated
    12. Jun 17, 2011 5:16 AM (in response to Joseph Tree)
    Re: After race drink...

    How did you get that signature at the bottom of your post? The race stats....





    5/1 Saint Lukes Half Marthon 2:20:22

    6/18 Wilson WAPE 5K 28:29 Filly award

    9/11 Lehigh Valley Half Marathon 2:16:43

  • thintally Pro 67 posts since
    Apr 6, 2011
    Currently Being Moderated
    13. Jun 17, 2011 6:02 AM (in response to christine94)
    Re: After race drink...

    After I run I drink Heed Recoverite.  Far less sugars than gatorade, easily broken down, and dissolves in water completely.  My stomache is usually a little sensitive after a run and this has been great for me.





    Race Results:

    4/16/11 - Siesta Key Mental Health Awareness 5k - 37:29

    5/15/11 - Miles For Moffitt 5k - 34:05

    5/21/11 - U. S. Secret Service 5k - 31:58

    7/4/11 - Kiwanis Morton Plant Mease 10k - 1:09:58

    ____________________________________________

    Check our our nation-wide running group for moms!

    www.momsrunthistown.com or https://www.facebook.com/momsrunthistown

    Moms RUN This Town (MRTT) is a 'moms only' running club started by moms.... for moms... to support moms in their running endeavors.

    Our goal is to help to keep you motivated no matter where you are in your running - whether starting the c25k program or training for a marathon.

  • thintally Pro 67 posts since
    Apr 6, 2011
    Currently Being Moderated
    14. Jun 17, 2011 6:09 AM (in response to Sarahunni1717)
    Re: After race drink...

    Go to your profile and edit it.  As you scroll down you'll see a text box.  Type whatever you'd like in it and make sure you check the box above it that says include in your signature.  Save it and you're good to go.





    Race Results:

    4/16/11 - Siesta Key Mental Health Awareness 5k - 37:29

    5/15/11 - Miles For Moffitt 5k - 34:05

    5/21/11 - U. S. Secret Service 5k - 31:58

    7/4/11 - Kiwanis Morton Plant Mease 10k - 1:09:58

    ____________________________________________

    Check our our nation-wide running group for moms!

    www.momsrunthistown.com or https://www.facebook.com/momsrunthistown

    Moms RUN This Town (MRTT) is a 'moms only' running club started by moms.... for moms... to support moms in their running endeavors.

    Our goal is to help to keep you motivated no matter where you are in your running - whether starting the c25k program or training for a marathon.

1 2 Previous Next

More Like This

  • Retrieving data ...