Tag: Long run recovery

According to sports dietitians, it is completely normal to crave carbohydrates after high-intensity or long-duration exercise. This phenomenon is driven by your body's urgent need to replenish depleted glycogen stores—the stored form of carbohydrates that acts as your primary fuel source during a long run.

According to sports nutrition research, your muscles are most receptive to restocking glycogen within the first 30 minutes to two hours after exercise. This critical timeframe, known as the 'recovery window,' dictates how long should you wait to eat after a long run to maximize muscle repair and energy replenishment.

After a grueling 20-mile run, your body's glycogen stores are critically depleted and muscle fibers have experienced microscopic damage. Knowing **what to eat after a 20 mile run** is the single most important step you can take to accelerate your recovery and be ready for your next training session. The right nutritional strategy can make the difference between a swift bounce-back and prolonged soreness.