Here are 5 ways to recover like a pro after running a marathon:
A basic rule of thumb is 300 – 500ml of an electrolyte drink immediately after a race, training session or other activity until you are rehydrated.
Specifically, you want carbs AND protein.
Right after activity, you may not want to eat something solid, so a recovery drink with a ratio of 4:1 carbohydrates-to-protein is recommended within two hours of finishing. This will help repair and rebuild your muscles.