2. Try to consume a few hundred calories of protein and high carbohydrate within 60–90 minutes after the race. Fruit, bagels with peanut butter, a recovery smoothie or chocolate milk are all good options. It will take up to 48 hours to completely replenish muscle glycogen stores, so there is plenty of time for that burger and fries later on when the stomach is in a more agreeable mood. Emphasize protein and some healthy vegetables in the 24 hours post-race.