In endurance running, sleep and nutrition are vital pillars for runners to maintain biological balance after demanding training sessions. While carbohydrates provide energy, antioxidants are a key component protecting muscles from internal damage. For optimal recovery, runners need a scientific supplementation plan, from the preparation phase until race completion.

Red flesh dragon fruit contains a high content of betacyanin, helping runners recover quickly. Photo: Pexels

Red flesh dragon fruit contains a high content of betacyanin, helping runners recover quickly. Photo: Pexels

Night running presents a significant challenge as it disrupts the body's circadian rhythm. Even with catch-up sleep, the internal cellular clock operates on its natural cycle, inhibiting the secretion of melatonin, one of the body's strongest natural antioxidants. At this point, dietary supplementation becomes a top priority to compensate, helping runners recover quickly and avoid prolonged exhaustion after the race.

Doctor Namrita Brooke, a sports nutritionist, suggests runners systematically incorporate antioxidants for at least three weeks before the event, during the tapering phase, to build protective reserves. Athletes should consume five to nine servings of fruits and vegetables daily, prioritizing a variety of colors from different vegetables to berries.

With only 10 days until the VnExpress Marathon Ho Chi Minh City Midnight 2026 begins, runners can immediately utilize abundant local food sources during this reduced training volume phase. Typical choices include red flesh dragon fruit rich in betacyanin, green-skinned pomelo abundant in vitamin C, and Long An watermelon containing a lot of lycopene. These fruits not only provide anti-inflammatory benefits and replenish electrolytes but also enhance muscle tissue endurance.

Nutrition and recovery are two important factors for runners participating in night races. Photo: VnExpress Marathon

Nutrition and recovery are two important factors for runners participating in night races. Photo: VnExpress Marathon

After completing an overnight race, the body often experiences extreme fatigue due to prolonged physical exertion. Instead of relying solely on energy gels, consuming natural foods like local bananas or dates can help athletes quickly replenish energy and support immediate recovery.

Doctor David Nieman, Director of the Human Performance Lab at the North Carolina Research Campus (US), notes that antioxidant supplementation at this time is key to alleviating negative effects, protecting muscle tissue structure, and limiting common stiffness. Notably, eating fruits like kiwi after a night race helps provide antioxidants and serotonin, a compound that supports better quality catch-up sleep.

Proper supplementation also facilitates runners easily falling into deep sleep in the early morning, helping the body naturally undertake the healing process for micro-injuries. Combining fresh foods with a scientific nutrition plan is the foundation for conquering night runs and achieving the fastest recovery.

Nhat Minh