Stories about: Dr. Tom Vorderer

The science of marathon running

Running the Boston Marathon takes months of training, and it can take a toll on elite marathoners and novice athletes alike. Vector checked in with some of the experts in the Boston Children’s Hospital’s Sports Medicine Division to learn more about how science can aid marathon runners, prevent injury and illness and facilitate recovery. Hover over the icons below for some basics.

Chocolate milk: A no-brainer for maximizing recovery

The most rapid way to maximize recovery after an endurance run is to consume carbohydrates in a 4:1 ratio within 30 to 60 minutes of completing the marathon. The enzyme glycogen synthase is most active within this time frame; it synthesizes glycogen — the body’s main source of energy during activity — from glucose in the body. Chocolate milk has become a favorite of runners and athletes since it provides the perfect 4:1 ratio of carbohydrate to protein. —Laura Moretti, MS, RD, clinical nutrition specialist

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