Page 16 - MBM2024 - ERACE GUIDE

Post-Race

Focus on this four areas to recover

faster and stronger.

Hydration

• Replenish with electrolytes

• Increase your water intake

Keep your water intake up the day after you race

Nutrition

• Consume 21-37 grams of protein with carbs

• Refuel with plenty of calories

Enjoy caloric foods like salami, cheese, and dark chocolate

Sleep/Rest

• Take a hot shower or bath

• Practice deliberate breathwork

Wind down before bed to allow for a quality night’s sleep

Movement/Mobility

• Cool down with a post-race lap

• Use a ball or foam roller on sore spots

Typically includes your calves, hamstrings, quads, and glutes

00
14 Race Guide - Mandiri Bintan Marathon 2024