What's in Your Recovery Bag?
There’s nothing like finishing the TCS New York City Marathon. You feel a range of emotions – joy, relief, exhaustion, and more.
At such an intense moment, you may not feel hungry or thirsty, but your body needs to replenish calories, fluids, and nutrients, so when you receive your TCS New York City Marathon Runner Recovery Bag Presented by Hospital for Special Surgery, hang onto it as you work your way through the finish area.
Your recovery from the marathon begins as soon as you stop running, and you’ll recover better if you start replacing the fluids, calories, and nutrients you've lost while running 26.2 miles.
"After-race fueling is essential to maximize recovery, reduce soreness, and get ready for your next run whenever that may be,” says Hospital for Special Surgery exercise physiologist Jason Machowsky, RD, CSSD, ACSM-CEP, CSCS.
The contents of your Runner Recovery Bag Presented by HSS include liquids and easy-to-digest food items that will help jump-start the recovery process.
Flow Alkaline Spring Water – Drinking Flow during and after the race can give you optimal hydration and recovery. With naturally occurring essential minerals, an alkaline pH, Flow and a sustainable package, Flow is optimal hydration that keeps you running.
Gatorade products – Gatorade provides carbs to refuel, electrolytes to replenish, and protein to rebuild. Kickstart your recovery with the Gatorade products located in the recovery bag.
New York State MacIntosh apple – Bite into your apple for a flavorful dose of carbohydrates and nutrients that’ll be easy on your digestive system.
Snyder’s of Hanover Pretzels – Pretzels are simple carbohydrates rich in sodium to replace what you’ve sweated out over the past few hours.
Science in Sport GO Energy Bar Mini Chocolate Fudge – Science in Sport (SiS) GO Energy Bars are high in carbohydrates and easily digestible, as well as vegan and free of dairy, wheat, and nuts.
Continue to refuel and rehydrate in the coming days. “Remember the three R's,” says Machowsky. “Refuel with carbohydrates like fruit, granola bars, bread or rice; rebuild with protein like yogurt, eggs, meat or beans/lentils; and rehydrate with water or other fluids.”
