CHANGE YOUR FLAVORS
Congratulations! You've just achieved what most people couldn't even dream of - you've run a marathon! But now that can only mean one thing: you're in some major need of recovery.
It may be tempting to jump back into training, but recovery after a marathon is crucial. Marathons put immense stress on your muscles, joints, and even your immune system, so it's vital to prioritize rest, nutrition, and hydration. Proper recovery ensures your body heals and performs even better in future races. Why skip over a process that can make you stronger and faster?
It's time for your next challenge. Take the same dedication you had during training and apply it to your recovery for at least one week post-marathon. Follow these steps to give your body the care it deserves:
Rest is essential after a marathon, but incorporating active recovery - like walking, biking, or swimming - can be just as important. Lower impact exercises help increase circulation without straining your joints. It's a perfect excuse to unwind and catch up with a friend while enjoying a relaxing walk or trying that yoga class you've been meaning to take. It can be difficult to adjust to a slower pace, but why not chill out and enjoy your free pass to relax?
Everyone prioritizes nutrition during training, as they should. And that post-race meal never tasted so good. Burger and milkshake, anyone? But the week following your marathon is when you body truly craves nutrition to help restore the muscles and tissues that worked so hard during your race. Your body and mind have endured a lot of stress, so it's time to treat them with care. Here's what you should prioritize:
Quality sleep is crucial for post-marathon recovery. During deep sleep, your body releases human growth hormones (hGH) and muscle-building amino acids at a higher rate.6 Consuming protein before bed can further enhance this recovery process by supplying a steady stream of amino acids overnight. This helps stimulate muscle protein synthesis so your muscles rebuild more effectively while you rest. 7
Micellar casein, a powerful protein source derived from milk, is known for its slow-digesting properties, releasing amino acids into the bloodstream gradually over an extended period, perfect for a sustained and prolonged source of protein for muscle recovery and growth while you sleep.8 Athletes swear by our 3 Ingredient Chocolate Peanut Butter Protein Pudding recipe using Ascent's Micellar Casein to satisfy their sweet tooth - and aid in muscle recovery - before bed.
You know all about the importance of hydration during your training, but what about for recovery? Not only will you want to rehydrate immediately after your race to replenish lost minerals from sweating, but you'll also want to ensure your hydration levels are balanced the week following your marathon to help you function at your best day-to-day. Tap and bottled water may be convenient, but they aren't going to cut it. You'll need a blend of electrolytes, including sodium and potassium. Electrolytes are instrumental in maintaining the delicate balance of fluids inside and outside your cells. This equilibrium is vital for ensuring that metabolic processes can operate smoothly, so you are feeling and recovering optimally.
Electrolyte supplements like Ascent's Clean Hydration + Energy comes in two tasty flavors, so drinking water won't feel like a chore. We love having a glass in the morning or midday for an extra dose of energy.
You put in the work; now it's time to reward yourself by slowing down. Ice baths, saunas, massage, and compression therapy are all examples of passive recovery. If there ever was a time to be a bit indulgent in your recovery routine, post-marathon is it. Check into your local wellness center and try those crazy-looking compression boots, or book that massage; you deserve it. Plus your body will thank you by bouncing back into marathon mode once again.
Remember, recovery is just as important as the race itself. Prioritize rest, nutrition, hydration, and passive recovery techniques to bounce back stronger and be ready for your next marathon.
