After 60-90 minutes into the run, replenish with a sports drink or sports gel. Also, be sure to consume fluids early and consistently during the race to replace sweat losses.

After the Race:
While it is important to replenish fluid losses and muscle fuel after a race, binging on a large meal is not appropriate. A well balanced meal or snack is appropriate 15-60 minutes following the race to restore muscle fuel and aid in muscle repair. A well balanced meal consisting of carbohydrate and protein is ideal.