A lot goes into the training and fueling for a race like a half or full marathon. But the recovery can be a process too.

Alex Larson, a sports dietitian nutritionist, has three tips for nourishing the body after a race:

• Prioritize recovery nutrition: Larson suggests carbohydrates like bananas, chips, or granola bars right after the race. Later, it’s important to incorporate protein so that muscles can repair and rebuild.
• Rehydrate: Even with a cool, wet race forecasted, runners need to rehydrate. Larson recommends at least 24 ounces of electrolyte-rich fluids within an hour post-race.
• Plan to eat every meal: Some runners will feel more hungry after a race, others will not have as big an appetite. Larson says people should plan to eat breakfast, lunch, and dinner every day with some potential snacking in between. Lean proteins, carbs, and fruits and vegetables will help reduce swelling and inflammation.