What to Eat to Recover From an Ultra Marathon: A Complete Nutritional Guide

October 23, 2025 •

4 min read

Research has shown that consuming the right balance of carbohydrates and protein immediately after a marathon can accelerate muscle repair and glycogen replenishment by up to 50%. This guide details exactly what to eat to recover from an ultra marathon, from the crucial first hour to the days and weeks that follow.

Quick Summary

An ultra marathon leaves the body severely depleted, with a calorie deficit potentially exceeding 7,000 calories. Strategic refueling with carbohydrates, protein, and fluids is vital for muscle repair, glycogen restoration, and immune system recovery. The process begins with immediate post-race nutrition and continues with nutrient-dense meals in the following days.

Key Points

Immediate Refueling is Key: Consume a 3:1 or 4:1 carb-to-protein ratio within 30-60 minutes post-race to maximize glycogen replenishment and muscle repair.
Rehydrate with Electrolytes: Replenish fluids and minerals lost through sweat with electrolyte-rich drinks like chocolate milk, sports drinks, or broth.
Eat Nutrient-Dense Meals: In the days following, shift to balanced meals featuring lean protein, complex carbs, and healthy fats to support ongoing recovery.
Target Anti-Inflammatory Foods: Incorporate antioxidant-rich options like berries, leafy greens, and tart cherry juice to combat exercise-induced inflammation.
Don't Ignore Your Appetite: If you feel nauseous, start with easily digestible liquids. Cravings for salty foods are common and can signal a need for more sodium.
Prioritize Protein: Spread protein intake throughout the day (20-30g every 3-4 hours) to support continuous muscle repair.
Give It Time: Full recovery takes weeks, not days. Maintain a high-quality, balanced diet long after the race to fully restore your body's systems.

Immediate Recovery (0-2 Hours Post-Race)

Your body enters an 'anabolic window' immediately after an ultra marathon, making it most receptive to nutrient absorption. During this critical phase, the goal is to kickstart glycogen replenishment and muscle repair with a specific ratio of carbohydrates to protein. Appetite suppression can be common, so easily digestible liquids are often preferred.

Prioritize the Carb-to-Protein Ratio

Aim for a carbohydrate-to-protein ratio of approximately 3:1 or 4:1 within the first 30-60 minutes. This combination stimulates a stronger insulin response, which drives glucose into muscle cells to restore energy stores.

Liquid options: Chocolate milk is a classic for a reason, providing an ideal carb-protein ratio and fluid for rehydration. Smoothies made with fruit, protein powder, and Greek yogurt are also excellent choices.
Solid food options: If you can stomach them, a bagel with peanut butter and a banana, or pretzels with hummus, can work well. Aid stations often provide suitable snacks like bananas and salty snacks.

Rehydration and Electrolytes

Replenishing lost fluids and electrolytes is just as critical as fueling. Excessive sweating depletes sodium, potassium, and other minerals essential for proper muscle and nerve function.

Sip on electrolyte-rich fluids, such as sports drinks, coconut water, or broth.
For every kilogram of body weight lost, aim to consume 1.5 liters of sodium-containing fluids over the coming hours.

Refueling in the First 24-48 Hours

After the initial post-race window, the focus shifts to more substantial, nutrient-dense meals. Your body is still working hard to recover, and your calorie needs remain high.

Meals with Purpose

Continue prioritizing carbohydrates and protein, but incorporate healthy fats and a wide variety of fruits and vegetables to reduce inflammation and boost immune function.

Breakfast: Whole-grain toast with scrambled eggs and avocado, or oatmeal with berries, nuts, and a scoop of protein powder.
Lunch: A chicken and rice bowl with plenty of mixed vegetables for antioxidants.
Dinner: Baked salmon with roasted sweet potatoes and steamed broccoli. The omega-3s in salmon are great for reducing inflammation.

Snacks for Sustained Recovery

Continue to eat nutrient-dense snacks every 3-4 hours to keep your energy and protein intake consistent throughout the day.

Mid-morning: Greek yogurt with fruit and granola.
Afternoon: Cottage cheese with fresh berries.
Evening: A handful of almonds or cashews.

The Weeks Following the Race

True recovery extends beyond the initial 48 hours. The next 1 to 4 weeks should be dedicated to rebuilding strength and restoring nutrient levels through a balanced diet, even as your training volume decreases.

The Importance of Macronutrient Balance

While carbohydrates remain crucial for full glycogen repletion, ensuring adequate protein and healthy fats supports ongoing muscle repair and hormonal balance. Focus on quality whole foods over heavily processed options.

Foods for Anti-Inflammatory Support

An ultra marathon causes significant oxidative stress and inflammation. Including antioxidant-rich foods is vital for repair.

Tart Cherry Juice: Anthocyanins in tart cherries have been shown to reduce muscle soreness and inflammation.
Berries and Leafy Greens: Foods like blueberries, spinach, and kale are packed with antioxidants and essential vitamins.

Sample Recovery Comparison: Immediate vs. Full Meal

This table illustrates the nutritional priorities for different recovery stages after an ultra marathon.


Feature	Immediate Post-Race (0-2 hours)	24-48 Hours Post-Race	Weeks After the Race
Focus	Rapid refueling and rehydration.	Balanced, nutrient-dense meals.	Anti-inflammatory and micronutrient replenishment.
Carbs	High-glycemic, easily digestible (e.g., simple sugars).	Complex carbohydrates (e.g., whole grains, starchy vegetables).	Long-term, balanced complex carbs.
Protein	Fast-digesting (e.g., whey, casein, or plant blends).	Lean sources (e.g., chicken, fish, tofu, eggs).	Consistent intake from diverse sources.
Fats	Minimal (to avoid slowing digestion).	Healthy fats included (e.g., avocado, nuts, seeds).	Emphasis on omega-3s to fight inflammation (e.g., salmon).
Fluids	Electrolyte-rich drinks for fast rehydration.	Continuous intake of water and electrolyte beverages.	Consistent hydration with a variety of fluids.
Sample Food	Chocolate milk, banana, recovery shake.	Grilled chicken, brown rice, broccoli.	Salmon, sweet potatoes, berries, leafy greens.

Conclusion

Optimizing your nutrition is as vital to recovering from an ultra marathon as your training was for the event. The recovery process involves several distinct nutritional phases, beginning with the critical carb-to-protein fueling in the immediate post-race window and extending to weeks of nutrient-dense, anti-inflammatory eating. By prioritizing hydration, replenishing glycogen, and supporting muscle repair with a balanced intake of macros and micronutrients, you can help your body bounce back faster and minimize the risk of illness or injury. Just as you listened to your body during the race, continue to listen to its cravings and needs during recovery for the best possible outcome. For additional resources on sports nutrition, consult the Academy of Nutrition and Dietetics at https://www.eatright.org/.

Additional Recovery Tips

In addition to food, incorporating active recovery, plenty of sleep, and gentle stretching can further speed up the healing process. Listening to your body is paramount; a loss of appetite is normal, but purposeful, small feedings can make a significant difference. The discipline you applied to your training should now be applied to your recovery to ensure you return stronger and healthier for your next challenge.

Frequently Asked Questions

The best thing to eat immediately is a combination of carbohydrates and protein in a 3:1 or 4:1 ratio, along with fluids and electrolytes. Options like chocolate milk, a recovery shake, or a banana with nut butter are effective and easily digestible.

Proper hydration is crucial to replace significant fluid and electrolyte losses from hours of sweating. Restoring fluid balance helps transport nutrients to recovering muscles, regulate body temperature, and prevent complications like hyponatremia.

Yes, it's best to limit high-fat and high-fiber foods in the immediate hours after the race, as they can slow digestion. Excessive alcohol, which is dehydrating and can increase inflammation, should also be limited. Focus on nutrient-rich whole foods instead of processed junk.

It can take 24 to 48 hours or even longer to fully replenish muscle glycogen stores after an ultra marathon, depending on the severity of depletion. Consuming adequate carbohydrates throughout this period is essential for optimal recovery.

Yes, research suggests that tart cherry juice can help reduce inflammation and muscle soreness due to its high antioxidant content. It's a popular choice among endurance athletes for its anti-inflammatory benefits.

It's normal to lose your appetite after a long endurance event. In this case, focus on easily consumed liquids like recovery shakes, smoothies, or chocolate milk. Bland, easy-to-digest solids like crackers can also be helpful.

On the day after the race, continue to focus on balanced meals with carbs, protein, healthy fats, and lots of fruits and vegetables. Listen to your cravings, as they often signal what nutrients your body needs, and continue to hydrate consistently.