What I Eat After Running 10 Miles | Austin Marathon Prep EP01 - Matthew Choi

Aug 13, 2025

Intro: This is a quick summary of What I Eat After Running 10 Miles | Austin Marathon Prep EP01 from Matthew Choi. It’s a great watch — we’re breaking it down so you can try the nutrition and double‑session approach today. Be sure to check out the full video for all the details.

Key Points:

Split a 10‑mile long run into two sessions (e.g., 6 mi in the morning, 4 mi in the evening) to reduce fatigue and protect the body.
Prior to each run, hydrate, get potassium, and do a brief indoor warm‑up (single‑leg hops, squats, reverse lunges, knee hugs).
Post‑run nutrition focuses on a balanced mix of carbs, protein, and fats; aim for 1 g protein per pound of body weight (≈190 g for a 190‑lb runner).
Core protein sources: eggs, grass‑fed beef sirloin, steak, salmon, and protein‑rich shakes/pancakes.
Include electrolytes (magnesium, sodium) and a quick caffeine‑boost (espresso or matcha shot) for recovery.

Workout Example:

Morning session – 6 mi easy‑pace run (≈ 1 min per mile slower than race pace).
Evening session – 4 mi easy‑pace run, same effort.
Warm‑up (5 min total): 20 single‑leg hops, 20 squats, 10 reverse lunges each side, 10 knee hugs.
Post‑run meal: 3 eggs (≈ 18 g protein), 6 oz grass‑fed beef (≈ 45 g protein), ½ avocado, plus a serving of complex carbs (e.g., oatmeal or rice).
Throughout the day: electrolyte water, optional caffeine shot, and a protein shake to reach the 190 g protein target.

Closing Note: Try the double‑session split and the protein‑rich recovery meals today—adjust the paces and portions to fit your own training and nutrition needs using the Pacing app. You’ll feel stronger and more fueled for the upcoming Austin Marathon. Happy running!