I find its particularly important to refuel after a long run - e.g. if you do a 10 mile run then thats approx 1000 calories which is quite a lot to burn.  If I don't eat something reasonably substantial within about an hour of long runs I often start feeling slightly sick, so have learnt to try and get something down as soon as possible.   

On a similar subject,  GRG will be launching a way to calculate and record calories burnt during exercise from Monday night.  This will be available when you log a run and will also be shown in the graphs and stats - so should be helpful for knowing how much to replace.  More to follow on the blog...

It also depends upon the type of run, for example if I've just finished a 4 to 6 mile easy run then usually water straight away followed up within 15 minutes a couple of slices of toast and a small glass of milk.

Where I have completed an intensive session i.e. a 10k race, trackwork or interval sessions then it is always choccy milk mixed with protein powder and a mars bar plus sometimes a banana, all within 15 minutes of finishing.

Hi

I have read somewhere that it's best to eat within half hour of finishing a run. If this is true, can someone tell me why and what food is best to eat.

Best Regards