Eat Better, Run Faster: A Comprehensive Nutrition Guide for Runners

Whether you’re a starting, intermediate, or marathon runner, the proper vitamin is important if you wish to fuel your best performance. This complete vitamin information provides you an overview of what it’s best to eat earlier than, throughout, and after a run.

Somebody eats two eggs, veggies and bread

Eat this…

…earlier than a run

The meals you eat earlier than your exercise can have a constructive affect in your operating efficiency, however it may additionally actually gradual you down. Avoid meals which might be excessive in fiber and fats earlier than your run. They are more durable to digest and may upset your abdomen. Plus, it’s best to wait about three hours after having a big meal (deal with carbs and protein) earlier than working out. Grab 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’s going to give you the vitality you want.

Good pre-run snacks (round 50 g of carbohydrates):

  • two bananas
  • two slices of toast with honey or jam
  • two low-fiber granola bars
  • 75 g of dried fruit (e.g. apricots)

Do you wish to lose some weight?

Running on an empty stomach in the morning generally is a welcome change in your exercise. Be cautious to not experiment with new meals earlier than your run. Stick with what you understand you possibly can digest simply. Also make sure you drink enough. In most circumstances water provides you with what you want, however you can too hydrate with a very good sports drink. If you don’t drink sufficient fluids earlier than or throughout your exercise, your efficiency will endure.

A green and a red smoothie in a smoothie glass

Calculate how a lot it’s best to drink per day:

throughout a run

Staying hydrated on a long term (a couple of hour) is important to keep away from dehydration and exhaustion. A study conducted by the University of Connecticut confirmed that even minimal fluid loss (a physique mass discount of < 2%) can considerably impair your endurance and result in dehydration.

Running greater than 10 km? Fill up your reserves with a further 600 to 1000 ml (20 to 34 oz) of water and/or electrolyte drinks per hour you’re lively.

Plus, be sure to additionally replenish your glycogen shops with carbs (30 to 60 g per hour). Come ready and produce vitality gels or high-carb drinks if 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
  • For very intense exercises (> 1.5 hours): 400 ml (14 oz) fruit whey + 600 ml (20 oz) water + one pinch of desk salt

A bowl of fresh fruits and oatmeal

…after a run

Recharge your batteries after a demanding run: get your vitality again with a snack containing advanced carbohydrates and protein (at a 3:1 ratio) one hour after your run. This helps you refill your glycogen shops and boosts recovery. Careful, although: don’t eat an excessive amount of – a giant meal can upset your abdomen and result in nausea.

Perfect post-workout snacks:

Are you on the lookout for nice recipes for runners? Check out Runtastic Fitness Coach Lunden’s helpful ideas for pre- and post-workout snacks: