How To Recover Quicker After A Half Marathon | Half Marathon Nutrition Tips
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- เผยแพร่เมื่อ 1 ก.ค. 2024
- 👉 Boost your half marathon recovery with my free recovery nutrition guide! 💪
nutritiontriathlon.com/recove...
Half marathons are tough! Muscle ache, fatigue, nausea - you name it! You can get it after a half marathon and feels wiped for days. But if you manage your half marathon recovery better with a good half marathon nutrition strategy then you can improve your recovery time and enjoy the feeling of your hard efforts.
Half marathon tips like these will help you to enjoy your running so much more!
00:00 Introduction
01:37 Refuel
02:56 Repair
04:30 Rehydrate
05:35 Rest
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Hi! I'm James. I'm a Sport and Exercise Nutritionist and I make videos on nutrition to give people simple, clear and easy to use information on a range of subjects. I focus on triathlon and how triathletes can use nutrition to help properly fuel their training and racing.
In my day job I work as an Advanced Clinical Practitioner in General Practice, or Family Medicine for those of you not in the UK, and work in a busy NHS GP practice. I'm a Specialist Paramedic by background and have full independent medicine prescribing rights.
Advanced Clinical Practitioner in Family Medicine, BSc, PGCert
Registered Sport and Exercise Nutritionist (SENr)
MSc Sport and Exercise Nutrition
Nutrition Consultant for Hurry The Food Up
Great Britain Age Group Triathlete
Qualified L2 British Triathlon Coach
I am not affiliated or sponsored by any brands, companies or products that I mentioned or show in my videos. My aim is to make these videos free from any sort of bias!
These videos shouldn't be taken as direct, personal advice on medicine or nutrition but more for information purposes based on the latest research and evidence. Unless otherwise clearly stated, this information is more suited to adults as under 18s have different requirements and considerations. I'm happy to answer any questions you might have as an individual though!
Contact: James@nutritiontriathlon.com
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👉 Boost your half marathon recovery with my free recovery nutrition guide! 💪
nutritiontriathlon.com/recovery-nutrition
I'm so happy I found this channel, incredible tips
😊 awesome to hear!
Ran my first half-marathon yesterday, could not have been posted at a better time ! Cheers !
Brilliant, good stuff! 🙂
Thanks mate!!
Welcome 😃
First half marathon of the year on Sunday and will be carb loading before and applying your recovery tips after. Many thanks as always James!
Good luck Allan 😃 enjoy it!
@@NutritionTriathlon following your 7 Steps paid off giving me a 1/2 marathon PB! I’ll be taking 7 Steps forward to my first 70.3 when I travel to Canada in May. Thanks and keep up the good work!
Just sent this to my friends doing a half in April!
Brilliant 💪 good luck to you all!
I did the Colfax Half today! First time ever. Thanks for the video.
Congratulations! How did it go? You're welcome
@@NutritionTriathlon it went well! I finished in 2:43.52. Legs were killing me for two days after, but I recovered okay. I just turned 40, so I’m proud of myself.
Amazing achievement then 😃 brilliant work!
Great tips! I tried your post run shake after a long training session and it’s delicious 🤩 🥤Btw after what distance or length do you recommend these guidelines? If I do a 2h swim and a 1,5 bike ride, shall I follow the same guidelines?
Ahh awesome, that's great! It's hard to give an exact answer to that because it does depend on your overall training volume, diet and how quickly you're going to eat after exercise. However, definitely after races or after hard training sessions when it's going to be more than 45 minutes before you eat. Hope that helps!
@@NutritionTriathlonThank you for the reply! Yes it does, it takes a bit of trial and error, but that’s just how it is sometimes with food. Your videos are incredibly helpful! 🙌🏻 Hope your channel will grow, because it’s awesome!
Hi, thanks for the recovery tips. Would like to clarify on the 500ml of water and 250mg of sodium per hour.
Does it mean for the first four hours, I will have consumed 2litres of water with 1000mg already?
Hey, you're welcome 🙂 that's right, yep!
Did the Lisbon Half this morning! Currently in my hotel room eating cakes from a supermarket and drinking water with an electrolyte tablet in it. Will try to max out on protein in the restaurant later. Not so easy to make shakes etc when you run abroad. It was hot and sunny and I sweated a lot. Must have lost a lot water and sodium.
Yeah nutrition when travelling is definitely more difficult! It requires a bit more planning in advance and can be one of the times where protein drinks etc can be very useful. Hope the half marathon went well and recovery is coming along smoothly!
Immediately after a run, I enjoy Gatorade and fruit (and plenty of water). For dinner, a favorite is steak and potato with 7-9 oz red wine
Gatorade and fruit sounds good. Try to get a protein source in quickly too as that'll boost recovery even more!
Plant based is the quickest for recovery
I'm all about evidence here, and I'd love it if you could share a link to research that backs this up? 🙂
true, for vegetables