Front Office Football Central - View Single Post - Real-Life Training Log: 125 Days Of Preparation For My First Marathon

Alan T · 11-22-2013, 12:49 PM

Yes, that is what my coach has told me, to make sure to eat/hydrate and roll my muscles within thirty minutes of the long runs. You don't "have to", but as Subby says, it is when the body is most receptive to it and you get the most bang for your buck so to speak.

If I remember correctly, the ratio I have been told is for recovery, you want 4:1 ratio of Carbs to Protein, with Carb amount being 0.5 gram of carbs per pound of body weight. So for 170 pounds, you would be looking at something like 85g of carbs and 21g of protein roughly. A common favorite that many like is low-fat chocolate milk, and 24 oz of that would be like 90g of Carbs, 24g of protein and 532 calories.

I personally have been getting into the habit of Peanut butter &Jelly on whole wheat bread after long runs, but I really do not like chocolate myself.

11-22-2013, 12:49 PM	#71
Alan T Hall Of Famer Join Date: Dec 2002 Location: Mass.	Yes, that is what my coach has told me, to make sure to eat/hydrate and roll my muscles within thirty minutes of the long runs. You don't "have to", but as Subby says, it is when the body is most receptive to it and you get the most bang for your buck so to speak. If I remember correctly, the ratio I have been told is for recovery, you want 4:1 ratio of Carbs to Protein, with Carb amount being 0.5 gram of carbs per pound of body weight. So for 170 pounds, you would be looking at something like 85g of carbs and 21g of protein roughly. A common favorite that many like is low-fat chocolate milk, and 24 oz of that would be like 90g of Carbs, 24g of protein and 532 calories. I personally have been getting into the habit of Peanut butter &Jelly on whole wheat bread after long runs, but I really do not like chocolate myself. __________________ Couch to ??k - From the couch to a Marathon in roughly 18 months.