I remember the first time I read that it was important to refuel the body with carbs and protein within 15-60 minutes after a run for maximum recovery. It was in the book, written by Lance Armstrong’s trainer Chris Carmichael, Food for Fitness/Eat Right Train Right . He explains “because your body is most efficient at replenishing energy stores during this glycogen window“. This translates into muscles that recover faster for your next run. I bought this book because I thought it would be helpful to actually pay attention to what I was consuming during marathon training and this bit of information was a revelation for me…I notice the difference if I comply. So now, as soon as I am in from a run, I take in some combo of carbs and protein. I am often NOT hungry after running (especially on the long ones). Thus, I keep a supply of protein shakes, energy bars or an ice cold glass of chocolate soy milk which will all do the trick quickly (or how about one of those smoothies). I have even been known to rationalize that a soy latte from Starbucks qualifies if I am on my way home from the Wissahickon trail.
Runner’s World suggests you take in something within 15 minutes. I can’t quite imagine doing that with an english muffin with eggs and cheese, but here is their video on the subject:
