Don’t Restrict On Long Run Days
Recovery after a long run is not a passive process. Your body requires adequate amounts of carbohydrate and protein energy, as well as micronutrient support (vitamins and minerals) to replenish depleted muscle glycogen stores and facilitate repair and reproduction of tissue and bone. Extreme calorie and macronutrient restriction (more than 500 calories/day) during marathon training can present a negative impact on bone-mineral density and increase the risk for stress fractures as well as delay recovery.
To ensure adequate energy intake on long run days and to prevent overindulgence post-run, supplement with 30-60 grams of carbohydrates each hour of running (one energy gel plus a sports drink) and consume 50-75 grams of carbohydrates with 10-15 grams of protein (a cup of low fat chocolate milk) immediately after finishing a run.