Here are four rules to bear in mind to aid the recovery process.
Consume a carbohydrate-electrolyte drink in the hours after exercise to rehydrate.
Consuming carbohydrate* foods and drinks will begin the recovery of carbohydrate stores in the body.
*4g carbohydrate from all sources per kg body weight less than 6hrs after the race.
Protein will help to support normal muscle growth and strength. Consuming 15-25g of high quality protein, either from meat, fish or dairy is advised.
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.