Tag: Runner recovery

Research shows that endurance athletes need significantly more protein than sedentary individuals, often up to twice the recommended dietary allowance. Understanding what protein is best for runners is crucial for repairing muscle tissue, enhancing performance, and speeding up recovery after every run.

According to a 2015 study, moderate beer intake in combination with water did not negatively impact rehydration in active individuals. This research highlights the nuance behind the question, "Do long distance runners drink beer?", confirming the answer isn't a simple yes or no.

While the idea that alcohol is beneficial for athletic performance is largely a myth, many runners still enjoy an occasional drink. This article explores which alcohol is good for runners, or rather, the options that pose the least risk to your training and recovery goals, along with smart consumption strategies.

According to sports dietitians, running a marathon significantly depletes muscle glycogen stores and causes muscle micro-damage, impacting recovery for up to 48 hours. Therefore, understanding if you should eat more the week after a marathon requires a nuanced approach, prioritizing targeted nutrients rather than simply increasing overall calorie intake.

Recent studies in endurance sports, including a 2016 cycling trial showing a potential 2% performance boost, have fueled the conversation around ketone supplements. However, when asking what do ketones do for running, the scientific evidence is far more nuanced, with research results often proving mixed or inconclusive for direct performance gains.

After months of grueling training, crossing the marathon finish line is a monumental achievement, with many runners needing up to two to three weeks for full recovery. Thoughtful gifts that aid recovery and celebrate their success are the perfect way to show your support and acknowledge the immense effort involved. So, what to give a runner after a marathon?

According to a 2013 study published in the *Journal of Sports Science and Medicine*, the temperature of your rehydration fluid significantly impacts your body's recovery and sweat response. While many runners instinctively reach for cold water, the answer to "can I drink hot water after a run" involves considering both surprising benefits and important drawbacks for your post-workout recovery.

Creatine is one of the most widely researched and effective supplements on the market, but its benefits are often associated with high-intensity power sports. For runners focused on long distances, the role of creatine is more nuanced, offering indirect support rather than direct enhancement of aerobic capacity.

Running for just one hour in warm weather can lead to fluid loss of up to two quarts, highlighting the critical need to know how to hydrate after a run. Proper rehydration is essential for restoring fluid balance, replenishing electrolytes, and supporting overall recovery and performance.

According to sports dietitians, an optimal recovery meal after a workout can significantly prevent muscle breakdown and aid in rebuilding muscle fibers. Neglecting to refuel after a run can leave you feeling depleted and more susceptible to injury. This article explores the physiological consequences of what happens if you don't refuel after a run and how to create a smarter recovery strategy.