When you cross the finish line tomorrow, pause for a moment to take it all in.  Revel in your great accomplishment.  Then, before too much time ticks away, take in some calories, says Nancy Clark, sports nutritionist and author of "Food Guide for Marathoners: Tips for Everyday Champions."

"To optimize your recovery and reduce muscle soreness,  you should consume post-exercise carbs + protein shortly after you finish training. The carbs refuel the muscles and the protein stimulates faster glycogen replacement and optimizes muscular repair.

  • Yes, you can buy commercial recovery foods that contain protein, but you can just as effectively enjoy chocolate milk, yogurt, cereal with milk, a turkey sandwich, or pasta with meat sauce. 

  • If you prefer liquids for recovery foods, choose chocolate milk, fruit yogurt or fruit smoothies; they are tasty sources of carbs + fluids + protein. The trick is to plan ahead and have the right foods and fluids readily available.

  • If beer is your fluid preference, be sure to first quench your thirst with orange juice, soft drinks or sports drinks and eat some carbs (pretzels, thick-crust pizza) so you carbo-load, not just "get loaded"! Or think again. Would you be wiser to enjoy the natural high of exercise?"

Whatever your fluid preference, make a big toast to yourself.  You've earned it.