The first 30 minutes
The fueling window matters most after long runs:
- Carbs: 50-80g (banana + bagel, recovery drink, rice cake stack)
- Protein: 20-30g (Greek yogurt, recovery shake, eggs and toast)
- Fluids: 16-24 oz with electrolytes
Hours 2-6
Real meal within 2 hours, ideally a balanced plate (rice/potatoes + protein + veggies). Keep sipping fluids. Avoid alcohol — it interferes with glycogen replenishment and sleep.
The night after
8.5-9.5 hours of sleep. This is the night the bulk of long-run adaptations happen. Cold room, no screens 30 min before, melatonin only if you're traveling and time-shifted.
The day after
Easy walk or short spin (20-40 min) — NOT a 'recovery jog' if you're sore. 10 min mobility. Eat normally, don't underfuel out of guilt. Schedule the next quality session at least 48 hours out unless you're in a deliberate cluster block.
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