The first order of business is rehydrating with water or sport drink. If your stomach tends to bother you after long runs, go with sport drink so that you’re sure to get some calories in during that crucial first half hour after you finish.
Aim for a few hundred calories within 30 minutes of finishing. A carb-to-protein ratio of 4:1 at this time will increase glycogen resynthesis, so something like a bagel with hummus, peanut butter, tuna, or cheese works well if your stomach can tolerate it.
After the immediate aftermath, have a large carbohydrate-rich meal 2 two hours of finishing. Keep rehydrating throughout the day—if you find your energy lagging several hours after a long run and you refueled properly after, then it’s probably because you’re still dehydrated. If you have a headache later that day, that’s also a sign of still being dehydrated.
Include a good source of protein with dinner to help with muscle tissue repair. Many people find a glass of red wine or a beer with dinner after a long run helps them sleep better, thereby furthering their recovery.