Post-Race Recovery Nutrition Timeline > TL;DR > - 0-30 min: carbs + protein (chocolate milk, snack); begin rehydration > - 1-2 hours: full meal with carbs, protein, fluids > - 24 hours: continue eating well; replace fluids; rest > - Don't skip the immediate window—it matters most for glycogen and repair --- Why Post-Race Nutrition Matters The 24-48 hours after a race are critical for: - Glycogen replenishment - Muscle repair - Immune system support - Reducing inflamm...

Post-Race Recovery Nutrition Timeline > TL;DR > - 0-30 min: carbs + protein (chocolate milk, snack); begin rehydration > - 1-2 hours: full meal with carbs, protein, fluids > - 24 hours: continue eating well; replace fluids; rest > - Don't skip the immediate window—it matters most for glycogen and repair --- Why Post-Race Nutrition Matters The 24-48 hours after a race are critical for: - Glycogen replenishment - Muscle repair - Immune system support - Reducing inflamm...