Post-Race Nutrition Explained: What to Eat After a Race to Recover Faster (with Sports Dietitian Meg Mahoney)

In the latest episode of The Running Explained Podcast, Coaches Amanda and Nick welcome sports dietitian Megan Mahoney to discuss post-race nutrition. With the recent Boston Marathon fresh in their minds, they delve into the importance of proper fueling during races. Megan, who also runs herself, shares insights about the common mistakes runners make regarding nutrition and how crucial it is to approach it with a well-rounded perspective rather than adhering to oversimplified trends they often see on social media.

Megan explains that pre-race nutrition begins days ahead with proper carbohydrate loading and hydration techniques. She stresses the need to start fueling early during races, ideally consuming at least 60 grams of carbohydrates an hour, to avoid hitting the wall. The conversation also covers hydration strategies, with an emphasis on not underestimating one’s sweat rate and sodium needs. This detailed discussion helps runners recognize that optimizing performance and recovery is more than just about what they eat at the finish line.

After discussing race day fueling, the topic shifts to post-race nutrition. Megan outlines the critical role of carbohydrates, protein, and hydration in recovery, debunking the myth that runners need more protein than carbs post-race. She advises that runners should eat enough to support their recovery needs, as many make the mistake of under-fueling in the days following a race. Throughout the episode, there are personal anecdotes mixed with actionable advice, making it not just informative but relatable for listeners who are navigating their own running and nutritional journeys.