Obviously the best recovery foods won't do you any good if you don't tolerate them. My suggestions are to try a few different things after your long run to see if they work.
One that works for me is simple, chocolate milk. You might try Chocolate Silk (soy milk). The idea is to have some protein to help the muscles recover, and still have carbs to aid general recovery of energy levels. Another possiblity would be a whey protein shake. I use a protein powder that comes in individual pouches, add 20 ounces of water and use a blender to mix it well. I use vanilla and add a couple frozen strawberries. It comes out like a milk shake.
I also get cravings for pretzles, probably for their salt. They are rather bland so they don't upset my stomach like other chips (too greasy)or even popcorn does (too much fiber).
I also like seedless grapes as I can eat just a few at a time. Apples seem like they are just too much food.
I don't like bananas so for potassium I eat dried apricots, again I can eat just a few at a time. Maybe your issue is you eat too much at one time. Try 'grazing' or at least eat smaller meals six times a day instead of just three.
Trial and error. I know people who eat peanut butter on bagel thins, doesn't appeal to me. Some add honey. You just have to keep trying stuff till you find out what works for you.
But then I don't like pasta before a marathon. I'd rather have pancakes. So I'm weird. When you find what works post again! it's always entertaining to hear how things work out.
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