With two weeks to go until the London Marathon, ensuring you have enough protein in your diet is essential for muscle growth and repair, helping you to recover stronger and faster. Aim for 15-25g protein (dependant on your weight) in any post workout meal. The sooner you eat after working out the better, ideally within 30 minutes. Your needs the nutrients to kick start the healing process. This can last for well over 24 hours after a hard training session. For recovery, remember the four R’s. Rest – a good night’s sleep is important as this is when most of your muscle repair occurs. Rehydrate – repace fluid losses by drinking at regular intervals throughout the day. Repair – eat 15-25g protein soon after exercise to kick start muscle repair. Refuel – eat carbohydrates to help restore energy – a minuimum of ag per kilogram of body weight.