Nutrition advice 3: Recovery

Even with the best training plan, neglecting recovery, in terms of rest and nutrition could ruin your preparation and your race. After a run, learn how to give your body back what it needs, so you can keep training and improving.
To run, your organism uses two energy sources: sugars, or carbohydrates (known as glycogen once it is stored in muscles and liver) and fats or lipids (mainly stored in adipose tissue). The contribution of each fuel source will vary depending on the exercise intensity. Carbohydrates are the preferred fuel for brief and intense efforts, whereas lipids, less readily available, contribute in a larger part during moderate, endurance-type efforts.

Read alpha-nutrition‘s article : Recovery