London Marathon 2024: Best meals for after the run according to an expert - and restaurants to dine at

After completing the 26.2-mile London Marathon course runners may want to treat themselves to a hearty meal, but what is the best thing to eat after the race?

The annual capital race will see thousands of runners pound the pavement from the east of the city at Blackheath to the iconic Pal Mal this Sunday (April 21).

Dr Sinead Roberts, performance nutritionist and lecturer in sport and exercise nutrition at the University of Westminster, told LondonWorld that something salty with high carbs and protein is best post marathon.

She said: “You need to replenish your carbohydrate levels, so your body can repair and recover, and so you have the energy to go about the rest of your day, and the week ahead.

“Protein is the building block of the body, and particularly of the muscle, so we need to eat it so the body has the building blocks to recover.”

She added: “You will have sweated out both water and salt during the marathon, so you need to replace both water and salt afterwards!”

With that in mind here’s a list of Dr Robert’s carb and protein filled meals to enjoy post marathon this weekend.

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Steak and Chips 

The pub classic is a good way to start your post-marathon recovery. Dr Roberts said the iron-filled red meat can help support energy recovery while the carby chips will help replenish your carbohydrate levels.

Luckily for 2024 London Marathon participants, the Heliot Steak House in London’s Leicester Square is offering an Argentinian Rib Eye Steak on the house this Sunday (April 21) and Monday (April 22).

London Gaucho restaurants will have a special marathon steak offer for runners over the weekend until April 25. For just £30, marathoners can enjoy a Black Angus steak served with a choice of sides and sauces.

Sushi 

If Sushi is more your thing, the fish dish can help. Dr Roberts said: “Oily fish (salmon and tuna) and roe for the key Omega 3s DHA and EPA to support the immune system and repair the leg muscles.”

SushiDog is set to treat runners to free rolls, bowls or salads on marathon day across its London locations. 

Alternatively, Sanjugo in Shoreditch is the top rated Sushi spot in London on Tripadvisor and has a variety of dishes on its menu including a plate of Salmon and Avocado Rolls for just £10.

Mixed Grill 

Dr Roberts also recommends any type of meat grill accompanied by with rice and a side of flatbread and dip. As well as protein, the meal offers double carbs thanks to the rice and flatbread.

The Real Greek’s London restaurants are offering just that for free in celebration of those who took part in the race around the city.

As part of the offer runners can choose from a Chicken Skewer, Halloumi & Vegetable Skewer, Pork Skewer, Loukaniko Beef & Pork Sausage Skewer, Falafel or Lamb Meatballs, served with Mediterranean Rice, Greek Salad, Tzatziki, and warm Greek Flatbread - all on the house.

Elsewhere another popular mixed grill spot in London is Lokkanta meze and barbecue in Queensway, which has a 4.5 rating on Tripadvisor. Offering a variety of different meat grill’s runners can enjoy a meal alongside rice salad and bread for under £20.