Post Race Nutrition Protocol for Ultra Marathons

Post-race recovery requires a deep understanding of how different systems in the body—muscular, immune, gastrointestinal, and nervous—interact and influence one another. To create a truly effective recovery protocol, we must address each system individually while recognising their interconnections.

Training Plans to follow:

HP3 Post ultramarathon recovery block (bike power) - 6 weeks

HP3 Post ultramarathon recovery block (bike HR) - 6 weeks

HP3 Post ultramarathon recovery block (bike HR) - 4 weeks

HP3 Post ultramarathon recovery block (bike power)- 4 weeks

1. Muscular System Recovery

Key Functions in Recovery

The muscles undergo stress and damage during intense exercise, leading to soreness and microscopic tears in muscle fibres. Recovery involves rebuilding these fibres through muscle protein synthesis (MPS)—a process where the body uses amino acids to repair and grow muscle tissues. Another critical element is restoring phosphocreatine stores, which provide energy during high-intensity efforts.

Nutritional Interventions

  1. Creatine Monohydrate:

    • Explanation: Creatine is a compound found naturally in the body and in foods like red meat. It helps regenerate adenosine triphosphate (ATP), the primary energy currency of cells, which is especially important during repeated bursts of effort.

    • Evidence: Creatine supplementation enhances the restoration of energy stores in muscles, helping athletes recover faster (Kreider et al., 2017). Research also suggests it reduces inflammation, which can worsen muscle damage if left unchecked. Additionally, creatine benefits the central nervous system (CNS) by improving energy availability in brain cells, potentially reducing mental fatigue (Clark et al., 2017).

    • Dosage: 5 g/day post-race.

  2. Branched-Chain Amino Acids (BCAAs):

    • Explanation: BCAAs are three essential amino acids—leucine, isoleucine, and valine—that play a crucial role in repairing damaged muscle tissue. Essential amino acids cannot be made by the body and must come from food or supplements.

    • Evidence: Leucine activates the mTOR pathway, a key regulator of MPS, while isoleucine and valine provide energy during exercise. BCAAs also reduce soreness by limiting muscle protein breakdown, which occurs after prolonged physical stress (Wolfe, 2017).

    • Dosage: 5–10 g post-race and again later in the day.

Synthesis with Other Systems

Creatine and BCAAs are not just muscle-focused. Creatine aids CNS recovery, while BCAAs influence neurotransmitters like serotonin, which affects mood and mental fatigue. This shows how muscle recovery is tied to overall mental and physical well-being.

2. Immune System Recovery

Key Functions in Recovery

Endurance exercise temporarily suppresses the immune system, increasing the risk of infection. This is partly due to the release of pro-inflammatory cytokines, which are signalling proteins that promote inflammation to repair tissue but can weaken immunity if overproduced (Wang et al., 2015).

Nutritional Interventions

  1. L-Glutamine:

    • Explanation: Glutamine is an amino acid used by immune cells and the cells lining the gut to fuel their activity. When glutamine levels drop post-race, gut integrity weakens, allowing harmful substances (e.g., toxins or bacteria) to enter the bloodstream—a condition known as leaky gut.

    • Evidence: Supplementation with glutamine helps maintain gut health and supports immune cells, reducing systemic inflammation (Wang et al., 2015).

    • Dosage: 5–10 g/day in divided doses.

  2. Probiotics:

    • Explanation: Probiotics are live bacteria that support gut health by balancing the gut microbiome (the community of microorganisms in the digestive tract). A healthy microbiome strengthens the immune system by preventing harmful bacteria from taking over.

    • Evidence: Probiotics can enhance recovery by reducing exercise-induced gut symptoms (e.g., bloating or diarrhoea) and supporting immune function (Sarkar et al., 2016).

Synthesis with Other Systems

By improving gut health, L-glutamine and probiotics also support the gut-brain axis, a communication network between the digestive system and the brain. This connection is crucial for mental recovery, as poor gut health can contribute to mood disturbances.

3. Gastrointestinal System Health

Key Functions in Recovery

Strenuous exercise disrupts gut function, leading to reduced nutrient absorption, inflammation, and increased permeability of the intestinal lining. Recovery strategies for the gut must focus on restoring this barrier and reducing inflammation.

Nutritional Interventions

  1. Bovine Colostrum:

    • Explanation: Colostrum is the first milk produced by mammals after giving birth. Bovine (cow) colostrum contains growth factors that repair damaged tissues, including the gut lining. It also contains immunoglobulins, which support immune function.

    • Evidence: Studies show that bovine colostrum reduces gut permeability and inflammation caused by intense exercise (Davison & Diment, 2010).

  2. Omega-3 Fatty Acids:

    • Explanation: Found in fish like salmon and mackerel, omega-3s are essential fats that reduce inflammation throughout the body, including the gut. They also promote the growth of beneficial gut bacteria.

    • Evidence: Omega-3 supplementation has been shown to improve both gut health and mental health by lowering inflammation and enhancing serotonin production in the brain (Grosso et al., 2014).

Synthesis with Other Systems

Gut health is foundational to recovery across systems. A healthy gut supports immunity, reduces systemic inflammation, and influences mood and cognition through the gut-brain axis.

4. Nervous System and Mental Health Recovery

Key Functions in Recovery

The nervous system regulates sleep, mood, and stress responses. Exercise-induced stress can disrupt these processes, leading to symptoms like post-race blues (low mood or depression). Recovery strategies should target both inflammation and neurotransmitter balance.

Nutritional Interventions

  1. Curcumin:

    • Explanation: Curcumin is the active compound in turmeric. It reduces inflammation in the brain by blocking pro-inflammatory cytokines and oxidative stress, both of which can harm neurons.

    • Evidence: Curcumin has been shown to improve mood and reduce mental fatigue following intense exercise (Grosso et al., 2014).

  2. Magnesium:

    • Explanation: Magnesium is a mineral that plays a key role in brain function and relaxation by activating GABA receptors, which promote calmness and sleep.

    • Evidence: Supplementation improves sleep quality and reduces anxiety, both of which are critical for CNS recovery (de Baaij et al., 2015).

Synthesis with Other Systems

The nervous system relies on a healthy gut (via the gut-brain axis) and balanced inflammation levels to function optimally. Curcumin, magnesium, and gut-supportive strategies like probiotics work together to enhance mental recovery.

Holistic Synthesis: The Interconnected Nature of Recovery

  • Gut-Immune-Nervous System Interplay:

    • L-Glutamine and probiotics stabilise the gut, reducing the inflammatory signals that negatively affect both the immune and nervous systems.

    • Omega-3s and curcumin further reduce inflammation, improving mood and reducing muscle soreness.

  • Muscle-Nervous System Interplay:

    • Creatine benefits both muscle energy restoration and brain function, mitigating fatigue across systems.

    • BCAAs enhance neurotransmitter production, influencing both mental resilience and physical repair.

  • Gut-Brain Axis:

    • A healthy gut microbiome supports serotonin production, reducing the risk of post-race mood disturbances.

Training Plans to follow:

HP3 Post ultramarathon recovery block (bike power) - 6 weeks

HP3 Post ultramarathon recovery block (bike HR) - 6 weeks

HP3 Post ultramarathon recovery block (bike HR) - 4 weeks

HP3 Post ultramarathon recovery block (bike power)- 4 weeks

Step-by-Step Recovery Plan

1. Immediate Post-Race (0–2 Hours)

Objectives

  • Begin to restore fluids and electrolytes lost during the race.

  • Initiate glycogen replenishment.

  • Begin muscle repair and reduce oxidative stress.

Actionable Steps

  • Hydration: Consume 1.2–1.5 L of fluid for every kilogram of body weight lost during the race. Add electrolytes (500–1,000 mg sodium/L).

  • Carbohydrates (CHO): Aim for ~1 g/kg of body weight in the first 30 minutes.

  • Protein: Include ~0.3 g/kg of high-quality protein to kickstart muscle repair.

Meal Suggestion (30–60 Minutes Post-Race)

  • Recovery Smoothie:

    • 250 mL tart cherry juice (for inflammation reduction).

    • 1 frozen banana (for CHO replenishment).

    • 1 scoop whey protein (~25 g protein).

    • 1 tablespoon flaxseed (for omega-3 fats).

    • 500 mg L-glutamine (to support gut integrity).

  • Alternative:

    • Chocolate milk (~300 mL) + 1 protein bar (~20–30 g protein).

2. Short-Term Recovery (First 24 Hours)

Objectives

  • Continue glycogen replenishment (~7–10 g/kg/day CHO spread across meals).

  • Maintain hydration and electrolytes.

  • Support gut recovery and reduce inflammation.

Supplements

  • L-Glutamine: 5 g in the morning and 5 g in the evening (to maintain gut barrier function).

  • Bovine Colostrum: 10–20 g/day, split into two servings, to reduce gut permeability and support immune recovery.

  • Probiotics: Choose a high-quality probiotic with Lactobacillus and Bifidobacterium strains.

  • Curcumin: 1,000 mg/day (with black pepper for absorption).

  • Magnesium: 300–400 mg in the evening to support relaxation and sleep.

Meal Plan Suggestions (First 24 Hours)

  1. Breakfast

    • Oats with blueberries, honey, and 1 tablespoon peanut butter (for fats).

    • 250 mL kefir or yoghurt (probiotics).

  2. Lunch

    • Grilled salmon (for omega-3s) + sweet potato mash (CHO) + steamed spinach (iron and antioxidants).

  3. Snack

    • Wholegrain rice cakes with hummus or nut butter.

  4. Dinner

    • Chicken or tofu stir-fry with jasmine rice, broccoli, and a drizzle of olive oil.

  5. Evening

    • Herbal tea + dark chocolate (~70% cocoa) + 5 g L-glutamine.

3. Mid-Term Recovery (24–72 Hours)

Objectives

  • Continue muscle repair with adequate protein intake (~1.5–2 g/kg/day).

  • Support the immune system by stabilising gut health and reducing systemic inflammation.

  • Optimise sleep quality and mental recovery.

Supplements

  • Creatine Monohydrate: 5 g/day post-breakfast (to aid muscle repair and cognitive recovery).

  • BCAAs: 5 g mid-morning and mid-afternoon if soreness persists.

  • Omega-3s: 2–3 g/day of EPA/DHA to reduce inflammation.

Meal Plan Suggestions (24–72 Hours)

  1. Breakfast

    • Greek yoghurt with granola, berries, and a tablespoon of flaxseed.

  2. Lunch

    • Turkey wrap with avocado, spinach, and wholegrain tortilla.

    • Side of beetroot salad (for nitric oxide precursors).

  3. Snack

    • Smoothie with frozen mango, protein powder, and coconut water (hydration).

  4. Dinner

    • Quinoa bowl with grilled chicken, roasted vegetables, and a tahini dressing.

  5. Evening Snack

    • Warm milk with cinnamon and 300 mg magnesium.

4. Long-Term Recovery (3–7 Days)

Objectives

  • Support mental health and prevent post-race blues.

  • Normalise training readiness and maintain hydration balance.

Supplements

  • Curcumin: Continue at 1,000 mg/day for 5–7 days.

  • Probiotics: Continue for at least one week (or longer during periods of heavy training).

  • Tart Cherry Juice: 250 mL/day to support restful sleep and reduce muscle soreness.

Additional Strategies

  • Mindful Eating: Focus on regular, balanced meals with protein, healthy fats, and complex carbohydrates.

  • Sleep Hygiene: Maintain a consistent sleep routine, limiting screens 1 hour before bed.

Sample Long-Term Recovery Day

  1. Breakfast: Sourdough toast with poached eggs, sautéed spinach, and avocado.

  2. Mid-Morning: Banana + 1 tablespoon nut butter.

  3. Lunch: Lentil and vegetable curry with brown rice.

  4. Snack: Greek yoghurt + walnuts and honey drizzle.

  5. Dinner: Grilled cod, mashed potatoes, and steamed carrots with olive oil.

  6. Evening: Herbal tea (chamomile or valerian) + dark chocolate (10 g).

Practical Notes

  • Hydration Check: Monitor urine colour—pale yellow indicates adequate hydration.

  • GI Symptom Tracking: Use a gastrointestinal symptom diary to monitor any gut-related discomfort.

  • Adapt Based on Feedback: Adjust supplementation (e.g., reduce curcumin if GI upset occurs) and meal sizes based on appetite and feedback.

Final Considerations

By following this detailed recovery timeline, athletes can promote optimal repair across the muscular, immune, gastrointestinal, and nervous systems. This protocol reduces the risk of post-race fatigue, supports gut health, and enhances mental well-being through targeted nutrition and supplementation.

Training Plans to follow:

HP3 Post ultramarathon recovery block (bike power) - 6 weeks

HP3 Post ultramarathon recovery block (bike HR) - 6 weeks

HP3 Post ultramarathon recovery block (bike HR) - 4 weeks

HP3 Post ultramarathon recovery block (bike power)- 4 weeks

References

  1. Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., ... & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18. https://doi.org/10.1186/s12970-017-0173-z

  2. Wolfe, R. R. (2017). Branched-chain amino acids and muscle protein synthesis in humans: Myth or reality? Journal of the International Society of Sports Nutrition, 14(1), 30. https://doi.org/10.1186/s12970-017-0184-9

  3. Wang, B., Wu, G., Zhou, Z., Dai, Z., Sun, Y., Ji, Y., & Wu, Z. (2015). Glutamine and intestinal barrier function. Amino Acids, 47(10), 2143–2154. https://doi.org/10.1007/s00726-014-1773-4

  4. Sarkar, A., Lehto, S. M., Harty, S., & Dinan, T. G. (2016). Psychobiotics and the manipulation of bacteria–gut–brain signals. Trends in Neurosciences, 39(11), 763–781. https://doi.org/10.1016/j.tins.2016.09.002