Running and Recovery: Nutrition
Immediately after any run, but especially after hard workouts and most especially after races, put some calories straight into your system. Large and equal amounts of protein and carbs (along with plenty of fluids) are most helpful. Also, chocolate (the purer, the better) has plenty of anti-oxidants...I drink a hot chocolate after every marathon, and the only after-marathon symptom I have is a little stiffness in the quads.
I've also expanded this recovery-through-calories concept into a shake which I blend after every workout. The latest recipe:
And you can't get these calories into your system soon enough after a hard workout. If you're running with a backpack to the local track, for example, mix your shake beforehand and take it with you in a thermos to start drinking moments after you finish your recovery run. And eat a snack while you're mixing your shake after a run (apple sauce is a quick and convenient post-run snack if your finish line is your own doorstep).