Post-Race Refuel Plan

Decide what to drink and eat first after the finish once the session note, aid-station flow, pack list, and rehydration target already look believable.

This page is for practical recovery planning, not medical diagnosis or race-medical instruction.

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How to use

  1. Start after the session is over and you already trust the rough fluid-loss estimate enough to plan recovery.
  2. Enter body mass, fluid loss, time to the first solid meal, and how aggressive the early recovery should be.
  3. Read the output as a short finish-line bridge from the first drink to the first proper meal, not as a full next-day nutrition plan.

Wave 67 expansion

Turn finish-line loss into the first recovery blocks

This page answers the next question after “how should I fuel and carry during the race?”: “what should happen in the first hour after I stop?”

Build a finish-line recovery note.

Finish-line checklist
    Warnings

      How to choose between nearby pages

      Use Rehydration Plan when the only unresolved question is how many liters to replace over the next hours. Use Electrolyte Needs when the unresolved question is whether recovery should stay water-first or move toward sodium support. Use Protein Per Meal or Meal Calorie Split when the day-level targets are already fixed and normal meals are the only remaining step. Use this page in between, when the short finish-line recovery window is still the missing link.

      FAQ

      What does this page calculate?

      It turns body mass, session fluid loss, minutes to the first solid meal, carb target, protein target, electrolyte emphasis, and stomach mode into a finish-line recovery note split across the first 30 minutes, the first hour, and the first meal.

      When should I use this instead of Rehydration Plan?

      Use Rehydration Plan when the open question is only how to replace liters over the next hours. Use this page after that, when the remaining question is how drink, carbs, protein, and sodium should share the first recovery window.

      When should I use this instead of Protein Per Meal?

      Use Protein Per Meal when the day-level protein target is already fixed and you want normal meal-by-meal execution. Use this page when the unresolved question is still the short finish-line recovery window before normal meals resume.

      What is stored in the share URL?

      The share URL stores body mass, fluid loss, time to first meal, carb target, protein target, electrolyte emphasis, stomach mode, and split style.