• Recommend a great post-run energy booster.

One of the most important aspects of marathon training, yet one that might possibly be the most overlooked, is eating and drinking after your runs, especially your long runs. It’s CRITICAL to have some carbs and protein about 30 minutes after you finish a run, and 15 minutes is much better. Far too many runners finish their workouts by stretching, then heading home and into the shower. An hour or so later, they might sit down for a meal or grab a snack. But studies show taking in some carbs and protein shortly after you finish your run will allow your muscle glycogen levels to be restored pretty quickly, so you’ll recover from your run fairly fast. Wait an hour, though, and your recovery will end up taking longer. And who wants that?

What should you eat? Here are some ideas:

1. a carton of yogurt
2. some fig cookies and a glass of orange juice
3. a PBJ sandwich and some milk
4. cereal and milk
5. a fruit smoothie
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• Add more post-run snacks to this list. Click EasyEdit to start typing.

Even an ice cream cone isn’t bad. If your stomach simply can’t handle food, two cups of a high-carb sports drink will do. But don’t wait! Finish your run, stretch, then immediately eat and drink something.

• Post a comment or question about post-race eating.