Nutrition
Post-Race Refeed Window
The post-race refeed window loads carbs, protein, and fluids within two hours after events—liquids count when appetite lags after hard efforts.
The post-race refeed window prioritizes carbs, protein, and sodium-rich fluids in the first two hours after hard events—when glycogen resynthesis and repair run fast even if appetite is low. Liquids, chocolate milk, sandwiches, or recovery shakes all count; perfection beats nothing.
Avoid alcohol before refuel. Sleep that night matters next.
Common questions
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What if you cannot eat right after finishing?
Start with sports drink or chocolate milk within thirty minutes, then solid food when nausea clears. Delaying hours slows glycogen restoration before back-to-back race weekends.
Related terms
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