You've just completed your weekly long run in preparation for the marathon you are building up for, the end of another hard training week is complete. What can you do now to make sure you recover quickly and ensure your body is ready for next weeks training. While heading straight for the couch might be a really attractive option, it might not be the best thing to do - well not straight away anyway!
That long run has probably taken quite a lot out of your body, and it is important to ensure you are putting that back in as quickly as possible. It is a great idea to get a nice healthy meal, which is high in protein and contains some complex carbohydrates to kick start your recovery. You will also need to replace the fluid you have lost during the long run. If you are like me and struggle to eat straight after a long or hard workout - you can actually look at killing two birds with one stone with some great products such as Endura Optimizer or Tailwind Rebuild Recovery to get your protein, carbohydrate and hydration sorted in one solution.
If you are able to stomach food, then this is a great time to have a healthy meal, but it is certainly worth ensuring that you are getting enough protein and carbohydrate, you should be aiming to get at least 30 grams of protein in within the 60 minute window of finishing your workout. If you are a heavy sweater, it might be worth looking at using an electrolyte rich drink rather than just water - to ensure that you are replacing everything your body has sweated out.
Once you have got some fuel in to help kickstart the recovery process, you are free to enjoy your afternoon on the couch!
Dave - The Hungry Athlete