How soon after a long run to eat?

Just drink a PBR immediately after to replenish your carb storage and you should be fine.

The within 20 minutes of working out thing is a myth. If you are eating enough food daily, you wont lose weight. I like to have a light snack soon as I'm back and then a full meal an hour or two later.

Some people say take protein right after a hard workoit... whether it be lifting or running. But, of you're body can't handle it, you can later or earlier.

A well balanced diet will serve you regardless of the immediacy following the run.

Have a banana, cracker, or chicken right after. You'll be fine. Hydration is the most important. Then stretch and take food as you can tolerate it.

Duhman wrote:

Some people say take protein right after a hard workoit... whether it be lifting or running. But, of you're body can't handle it, you can later or earlier.

A well balanced diet will serve you regardless of the immediacy following the run.

Have a banana, cracker, or chicken right after. You'll be fine. Hydration is the most important. Then stretch and take food as you can tolerate it.

A whole chicken might be too much!

kipchoge himself wrote:

The within 20 minutes of working out thing is a myth. If you are eating enough food daily, you wont lose weight. I like to have a light snack soon as I'm back and then a full meal an hour or two later.

Do you have a source for the 20 minute statement? Not being sarcastic, really want to know.

Food is worthless if your body doesn't want to digest it.

Your body will let you know when it is ready to receive food. Stick to your original plan of eating when hungry.

Eating when you're not hungry is not good. Could cause eating disorders.

Let's assume there is a glycogen storage window. If you don't eat within 20-30 minutes it's not bad, you just wouldn't be optimizing replenishing of nutrients. If eating right after exercise is difficult then wait. To maintain or gain weight eat healthy caloric dense foods throughout the day.