Whether or not you’re a starting, intermediate, or marathon runner, the suitable diet is important if you wish to gasoline your greatest efficiency. This complete diet information offers you an overview of what it’s best to eat earlier than, throughout, and after a run.
…earlier than a run
The meals you eat earlier than your exercise can have a constructive affect in your working efficiency, however it may well additionally actually sluggish you down. Keep away from meals which are excessive in fiber and fats earlier than your run. They’re tougher to digest and may upset your abdomen. Plus, it’s best to wait about three hours after having a big meal (concentrate on carbs and protein) earlier than working out. Seize a small, low-fiber, high-carb snack 30 to 60 minutes earlier than your run. You want about 30 to 60 g of carbohydrates per hour for intense exercises over 60 minutes or reasonable periods over 90 minutes. So refill your glycogen shops beforehand; it would give you the power you want.
Good pre-run snacks (round 50 g of carbohydrates):
two slices of toast with honey or jam
two low-fiber granola bars
75 g of dried fruit (e.g. apricots)
Watch out to not experiment with new meals earlier than your run. Persist with what you’ll be able to digest simply. Additionally be sure you drink sufficient. Normally water will provide you with what you want, however it’s also possible to hydrate with a very good sports activities drink. In the event you don’t drink sufficient fluids earlier than or throughout your exercise, your efficiency will endure.
Calculate how a lot it’s best to drink per day:
…throughout a run
Staying hydrated on a long term (multiple hour) is significant to keep away from dehydration and exhaustion. A research carried out by the College of Connecticut confirmed that even minimal fluid loss (a physique mass discount of < 2%) can considerably impair your endurance and result in dehydration.
Operating greater than 10 km? Refill your reserves with an extra 600 to 1000 ml (20 to 34 oz) of water and/or electrolyte drinks per hour you’re energetic.
Plus, be sure you additionally refill your glycogen shops with carbs (30 to 60 g per hour). Come ready and produce power gels or high-carb drinks once you hit the street.
DIY sports activities drinks for various actions:
For reasonable exercises (< 1 hour): 80 ml (three oz) multivitamin syrup + 920 ml (31 oz) water + one pinch of desk salt
For intense exercises (> 1 hour): 70 ml (2 oz) fruit syrup + 930 ml (30 oz) mineral water (uncarbonated) + 20 g (four tsp) maltodextrin + one pinch of desk salt
…after a run
Recharge your batteries after a demanding run: get your power again with a snack containing advanced carbohydrates and protein (at a three:1 ratio) one hour after your run. This helps you refill your glycogen shops and boosts restoration. Cautious, although: don’t eat an excessive amount of – a giant meal can upset your abdomen and result in nausea.
Good post-workout snacks:
Are you on the lookout for nice recipes for runners? Take a look at Health Coach Lunden’s helpful suggestions for pre- and post-workout snacks: