Post 26.2 miles it might seem menial to focus on exactly what you put into your mouth, but in fact these foods are essential to feeling your best and aiding in the rebuilding of those torn muscle fibers.

We’ve all heard about recovering from a tedious workout with ample protein and hydrating with water, but are there other elements you should be including? Absolutely. Let’s break it down. After all, you’ll be burning close to 3,000 calories today, you’re going to need to replenish.

1. Carbohydrates

While you may be sick of stuffing your face with bread and spaghetti from last night’s pasta dinner, fueling yourself post-marathon with complex carbohydrates is important to replenishing those glycogen stores. Because you’re running for such long a long period of time, your body is burning energy at a rapid pace. And the fact it’s complex means it will take longer to digest and not spike your blood sugar levels.

According to Active, “muscles are most receptive to rebuilding glycogen stores (stored glucose) within the first 30 minutes after exercise.” So grab yourself a whole wheat bagel and nosh away. You’ll feel recharged in no time.

2. Protein

Post-marathon your muscles have taken a massive beating. We’re talking lactic acid buildup and torn fibers galore. In order to repair them, you’re going to need protein-dense foods that are easily digestible. Think quick sources such as greek yogurt or chocolate milk which will also give you a small sugar spike for an added boost.

3. Electrolytes

If after reading this, the first product to pop into your mind was SmartWater or Propel, you’re on the right track. While both of these beverages contain what your body has dissipated through running, aim for foods high in these antioxidants instead. If possible snack on a banana or berries and maintain a continuous water intake as to stay hydrated.

Image via Runner’s World