Since you are probably not going to be eating a steak or chicken breast at the gym, a protein drink or supplement may be beneficial immediately before, during or after workouts, but is not necessary.

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The NYRR day says it distribute more than 32, 000 gallons of energy drink, and 54, 000 finisher recovery bags filled with fruit, bottled water, protein bars and other goodies on marathon day.

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If you're running on fumes and about to head into a marathon meeting, drink a glass of water and eat a snack with a balance of carbohydrates, fat, and protein, like an apple and a piece of cheese, recommends Hallowell.

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