Midday Fix: Refueling tips for marathon runners

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Rock ‘n’ Roll Chicago Half Marathon
July 21
6:30 a.m.
Grant Park


Replenish Your Body
Within a 20-minute to two-hour recovery window, athletes should refuel with the following:

Electrolytes are salts and minerals that help your body maintain fluid balance and perform at its best. When you sweat, you lose electrolytes like sodium, calcium, potassium and magnesium.

Protein reduces muscle breakdown and stimulates growth.

Carbs are an athlete’s preferred source of energy.

Recovery allows the body to replenish energy stores and repair damaged tissues. Exercise causes muscle tissue breakdown and the depletion of energy stores as well as fluid loss. Recovery after exercise is essential to high-level performance.

Look for post workout drinks or snacks that combine the right ratio of carbohydrates to proteins to refuel. The nutrient profile of lowfat chocolate includes a natural source of high-quality protein to build lean muscle, the right mix of protein and carbs (3.25:1) to refuel and rebuild exhausted muscles, and fluids and a natural source of electrolytes to rehydrate and help replenish what was lost in sweat.


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