Here are four areas you should be thinking about once you have finished the marathon to help the recovery process.
You are likely to have lost a lot of fluid via sweating during the marathon, particularly if the weather is warmer than expected. Try to consume about 1.5 times the amount you have lost to ensure effective rehydration. Keep to small sips over several hours!
You need to replenish your carbohydrate stores post event. Try consuming approximately 1-1.2g of carbohydrate per kg of your bodyweight in the first 4 hours.
Ensure you get a good portion, approximately 20g, of high quality protein in your post event meal to support muscle maintenance. This is equivalent to a palm-sized amount of protein, and meat, fish or dairy are good options.
Post-race your focus should also shift to rest and relaxation. Combining a range of static and dynamic stretching exercises with light active movements will help reduce the effects of your run.