The Tata Mumbai Marathon is one of the most iconic events in the city. With multiple categories — from a 42-km full marathon to a five-km dream run — there is something for everyone’s endurance level. Over the years, post-marathon breakfast has become a ritual with the regulars. If you too are thinking of celebrating your run with a hearty meal, experts suggest you keep it healthy.

Running a marathon isn’t easy, but what is even more critical is the post-run recovery that your body needs. Prateek Kumar, a celebrity nutritionist and founder of the wellness app FitCru, says, “It’s important to eat healthy after running a marathon because the body needs the right nutrients to repair and recover from the physical stress of the race. Marathon running can cause inflammation, muscle damage and electrolyte imbalances, so it is necessary to replenish these nutrients to support repair and recovery. The meal should ideally include lean proteins such as chicken, fish, turkey, and tofu.” He stresses that while most people treat carbs as the enemy, it is the primary fuel source for endurance exercise, so it’s critical to replace the depleted glycogen stores after a marathon. He recommends, “Good sources of carbohydrates include whole grain bread, rice, pasta and sweet potatoes.”