Your eating after also should mirror your eating before, since a diet high in carbohydrates can help refuel your muscles as well as fuel them. Here is what to do during Zero Week , the week after your marathon. Keep moving and start drinking, preferably a replacement drink such as Gatorade. Research suggests that refueling works best if done immediately after exercise, when the body is eager to absorb energy. As soon as your stomach can tolerate food, start eating.
Most marathons provide bananas, yogurt and other easily digested high-carbohydrate foods.
These are good for you. A long walk to your car or hotel room won't hurt you. After that, get off your feet and rest an hour or two. By then, you should be ready for more solid food. It too should be high in carbohydrates.