Consume nutrients within 30–45 minutes post-run for optimal muscle repair and glycogen replenishment. The key goals of recovery nutrition are muscle repair (protein), energy restoration (carbs) and electrolyte balance (minerals) to prevent dehydration and fatigue. Top recovery foods include eggs (protein + vitamin K), nut butter/trail mix (healthy fats + minerals), chocolate milk (carbs + electrolytes), cottage cheese + fruit (high protein + antioxidants) and beet salad (nitric oxide + fiber). Skip sugary protein bars and sports drinks; prioritize whole foods for cleaner nutrition and faster recovery. Add anti-inflammatory herbs (turmeric and ginger), hydrate with mineralized water, practice grounding and get sunlight exposure to…
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