Runner’s Restoration: Mastering the Art of Rest and Recovery – PART 3

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Recovery is a critical component of any athlete’s training routine, and for runners, proper nutrition plays a crucial role in optimizing this process. Whether you’re training for The Servus Calgary Marathon or simply hitting the pavement for a routine jog, understanding how to nourish your body effectively can make a significant difference in your performance and overall well-being. In this blog, we’ll delve into the importance of hydration, key nutrients for muscle repair and energy replenishment, meal timing, and the role of supplements in the recovery process.


Hydration is fundamental for optimal recovery as water is involved in numerous physiological processes, including nutrient transport, temperature regulation, and waste removal. During exercise, the body loses fluids through sweat, and replenishing these losses post-workout is essential for rehydration. Aim to consume water consistently throughout the day and pay attention to your urine color as a general indicator of hydration status. Additionally, electrolytes such as sodium, potassium, and magnesium, lost through sweat, should be replenished to maintain proper fluid balance and muscle function.

Run Calgary partners with Nuun Hydration for our on-course and post-event hydration needs at all Run Calgary events, including the Servus Calgary Marathon. This year, we will have Lemon Lime Endurance Nuun at all Servus Calgary Marathon aid stations as well as at the finish line. We strongly encourage participants to train with the product they will be consuming on race day, so that your body doesn’t reject something new during your race. You can find Nuun at most sport and running stores and here on the Run Calgary website. 


Protein is paramount for muscle repair and growth, making it a crucial component of post-run nutrition. Consuming a combination of fast-digesting proteins like whey and slower-digesting proteins like casein can optimize muscle protein synthesis over time. Aim for a protein-rich meal or snack within 30-60 minutes post-exercise to maximize recovery benefits.

Carbohydrates serve as the body’s primary energy source, and replenishing glycogen stores post-run is vital for sustained performance and recovery. Opt for complex carbohydrates like whole grains, fruits, and vegetables to provide a steady release of energy and support glycogen replenishment. Including a source of protein with your carbohydrate-rich meal or snack can further enhance glycogen synthesis and muscle repair.

Healthy fats play a role in reducing inflammation and supporting overall health. Incorporating sources of omega-3 fatty acids, such as fatty fish, flaxseeds, and walnuts, can aid in recovery by mitigating post-exercise muscle soreness and promoting joint health.


Timing your meals and snacks strategically can help maximize the benefits of recovery nutrition. Aim to consume a balanced meal or snack containing carbohydrates and protein within the first hour post-exercise to kickstart the recovery process and refuel glycogen stores. Additionally, spreading your protein intake evenly throughout the day can support muscle repair and growth.


While whole foods should always be the primary focus of your nutrition plan, certain supplements can complement your recovery efforts. Branched-chain amino acids (BCAAs) have been shown to support muscle protein synthesis and reduce muscle soreness when consumed post-exercise. Creatine supplementation may also enhance muscle recovery and performance, particularly during high-intensity training periods.

TODAY’S KEY TAKEAWAY: Incorporating proper nutrition and hydration strategies into your post-run routine can significantly enhance your recovery and overall running performance.

Nutrition and hydration play a pivotal role in the recovery process for runners, influencing everything from muscle repair and glycogen replenishment to hydration and inflammation management. By prioritizing hydration, consuming nutrient-dense foods, and timing your meals strategically, you can optimize your recovery and ultimately improve your running performance. Remember, recovery is just as important as training itself, so give your body the fuel it needs to thrive and excel on the roads and trails.

Please consult your physician for personalized medical advice and/or a licensed nutritionist for personalized nutrition strategies. Always seek the advice of a qualified healthcare provider with any questions regarding a medical condition.

We will be back next week with Part 4: The Psychological Benefits of Rest for Runners. Happy training!

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