Pre-race fueling for long-distance runners -
Site USA. The long training run is the bread and butter for a long distance runner, and developing your personal fueling recipe will aid in stocking your muscles with plenty of energy to prepare for the run, supplementing energy, fluid and electrolytes during the run and provide the nutrients necessary for efficient recovery post run.
Although there are guidelines for what to eat before, during and after a long run, the key is to keep a log and begin to develop a fueling recipe that works for your system.
What works for your buddy may not work for you, and vice versa. Use the following guidelines when developing your recipes. Pre-Run Fueling Tips Consume calories of easily digestible carbohydrates.
If you consume solid food like toast, peanut butter and a banana, eat at least hours before the start of your run. If you eat within 60 minutes or less of the start of your run, experiment with liquid fuel like a sports drink, juice or foods that are higher in water content like a banana.
I eat my favorites 1 — 1. Consume ounces of water or fluid an hour before the start of your long run or race. A great way to do this is to have a glass of water at your bedside and drink it as you wake up.
Should you eat before a morning run? Try something light and high on the GI scale—this will make it quick to digest and not sit in your stomach like a rock.
For some runners, they may prefer to head out on an empty stomach. The intensity of the workout or run is another consideration. If that same minute run will include some intense hill repeats or tempo repeats, then some simple carbs beforehand might be a good idea to maintain your energy level.
A banana, some dates, or a smoothie are some great ideas for you in that case. This is where a runner has a ton of options for their pre-run fueling! Your time to departure will affect your decision. Remember those glycogen stores we talked about earlier? Some runners prefer real food for those long-distance runs.
Stand-bys include peanut butter pretzels, granola bars, boiled potatoes, and the ever-present banana. Other runners prefer easier-to-digest calories such as energy gels, chews, or a sports drink.
What works for you and settles well in your stomach will vary from runner to runner. Knowing what you can use for backup is just as important as the rest of your nutrition strategy. Depending on the length of your long run or race, you might not need to eat anything special the night before—just your normal nutrition.
This goes for new clothing and shoes just as it does for food and nutrition. that needs to eat a little something beforehand, stick with the tried and true answer for yourself. Put your race in the same category of run as mentioned above.
A 5k race could definitely be considered a short run. Just as there are some great recommendations for the best options to eat before a run, there are similar recommendations of what to not eat before running.
Check out this article on common nutrition mistakes to avoid making them yourself! What not to eat before running can be personal—for example, a certain fruit might have a drastically different impact on you than on your friends.
battle during the run. An easy way to remember to hydrate throughout the day is to aim for glasses of water before 2pm, and another glasses of water after 2pm. Experiment and see what works best for you. You can use the same snacks you use in a run before your run.
Give these a try:. Check out all our nutrition videos for even more helpful hints from Coach Elizabeth, and come join our running community by downloading the mobile app! Should You Eat Before a Run? Should You Eat Before or After a Run?
Eat before and after a run for maximum efficiency. What to Eat Before Running: All Distances As you read through the following tips, do keep in mind that every runner is different.
That said, based on you and your desired distance, here are a few things to eat before a run. If you feel like you need to eat something before running a 5K, then we recommend the following: Toast Bagel Banana Gel Coffee Clif Bar What Not to Eat Before Running a Mile, 5K, or 10K Keep meals minimal before short or intense runs.
What to Eat Before Running in the Morning Should you eat before a morning run? What to Eat Before Running a Half-Marathon. Experiment to find your best meal for medium-length runs.
Successful marathon training requires ,ong-distance well longdistance, during and after your training runs. She Herbal alternative treatments eating about Anti-hypertensive diet hour before Pre-race fueling for long-distance runners, about every half hour during runs with energy gelsand within a half hour of finishing a run. Learn more about what and what not to eat and when from Baumann below. One of the major perks of being a marathon runner is getting to eat. A lot. But not eating right and not eating enough can torpedo your marathon training. We runners love to talk Herbal alternative treatments food! What to eat during a run, olng-distance how Herbal alternative treatments Cholesterol-lowering breakfast ideas after a run. But dueling about before the long-ditance With a few simple strategies, you can optimize your fueling and nutrition before you even step out the door. These tips will also help you minimize the risk of the dreaded GI issues or bonking halfway through your run. Did you just wake up and have a growling, empty stomach?Pre-race fueling for long-distance runners -
Aside from the types of foods you eat, it is also very important to know that nutrient timing can play a role in optimizing your running performance. Since our carb stores are limited and carbohydrates are the primary fuel burned during physical activity, ideally, you want to eat foods that are rich in carbs and moderate to low in protein and fat in the weeks before an event.
Many runners prefer to increase their daily carb intake in the days before an event, which is known as carb-loading. When carb-loading, your total calorie intake should stay roughly the same. This means you will need to slowly increase the percentage of carbs in your diet, maintain the same percentage of proteins, and very slightly lower your percentage of fats.
Be cautious and remember that carb-loading doesn't mean stuffing yourself full of pasta the night before a race. Focus on carb-loading with the inclusion of the following foods:. For breakfast before your long run or race, focus on getting mostly carbs and some protein.
Pick foods that are easily digestible. Some examples of good pre-long run fuel include:. Consuming a high-carb snack or energy gel around 15 minutes prior to the start of your race will act as a fast-acting source of energy during the beginning stretch.
When you begin the run, you shouldn't be starving, but you also shouldn't feel heavy and stuffed. You don't want to eat a meal immediately before running because it could lead to cramping or annoying side stitches.
An energy gel or chew can give you a boost to keep you from running on an empty stomach , which can cause you to run out of energy and leave you feeling fatigued.
During a race, take in enough carbs and fluids to fuel your run, but don't overdo it. Filling up or drinking too much can lead to stomach upset and impair your performance.
You shouldn't deviate from the eating patterns you followed during training. Some runners even opt for high-sugar snacks like gummy bears or other small candies. But you're not limited to processed products. Some mid-run whole food choices include:. The goal is to opt for foods that have carbs with a high glycemic index but are small and light to carry.
You will also want to maintain hydration levels by drinking 5 to 10 ounces of fluid every 15 to 20 minutes during your long run. What you choose to eat after a run depends on your personal training goals, but after a long run or race, your aim should be to replace lost fluids and restore glycogen levels.
Immediately following a long training run or race, eat a to calorie snack to aid recovery and allow you to start stocking up on stored carbohydrate for the next run. Good choices include:. Within two hours after a race or long run, aim to eat foods high in carbohydrates and protein.
Look for a ratio to replenish glycogen stores and rebuild muscles. If possible, make a high protein smoothie with a variety of fruit and your favorite protein powder. You may opt for lower-calorie choices if you are trying to lose weight, or focus on higher-protein choices if you are trying to build muscle.
Options include:. Replacing lost fluids means drinking around 24 ounces for every pound of water weight lost during your run. Before you reach for that sports drink, consider chocolate milk, which may be a better choice when it comes to exercise recovery.
Much of what it takes to get optimum nutrition as a long-distance runner is planning ahead. During your training, pay attention to how nutrition affects you. What foods and meal timing make you feel your best when you are running?
You might find that carb-loading the day before a run helps. Or you might find that gradually increasing your carb intake in the weeks prior to a race works best for your body.
Do some research into what foods and feed stations will be available on race day e. Be sure to only bring food items that are tried and true for you.
Don't introduce new products into your routine on race day. And be sure to keep track of weather conditions. You may need extra hydration for runs on very hot days. Williamson E. Nutritional implications for ultra-endurance walking and running events.
Extrem Physiol Med. Sagayama H, Kondo E, Tanabe Y, Ohnishi T, Yamada Y, Takahashi H. Bone mineral density in male weight-classified athletes is higher than that in male endurance-athletes and non-athletes. Clin Nutr ESPEN. National Institutes of Health Office of Dietary Supplements.
Iron fact sheet for health professionals. Born KA, Dooley EE, Cheshire PA, et al. Some runners prefer real food for those long-distance runs.
Stand-bys include peanut butter pretzels, granola bars, boiled potatoes, and the ever-present banana. Other runners prefer easier-to-digest calories such as energy gels, chews, or a sports drink. What works for you and settles well in your stomach will vary from runner to runner. Knowing what you can use for backup is just as important as the rest of your nutrition strategy.
Depending on the length of your long run or race, you might not need to eat anything special the night before—just your normal nutrition. This goes for new clothing and shoes just as it does for food and nutrition. that needs to eat a little something beforehand, stick with the tried and true answer for yourself.
Put your race in the same category of run as mentioned above. A 5k race could definitely be considered a short run. Just as there are some great recommendations for the best options to eat before a run, there are similar recommendations of what to not eat before running.
Check out this article on common nutrition mistakes to avoid making them yourself! What not to eat before running can be personal—for example, a certain fruit might have a drastically different impact on you than on your friends.
battle during the run. An easy way to remember to hydrate throughout the day is to aim for glasses of water before 2pm, and another glasses of water after 2pm. Experiment and see what works best for you. You can use the same snacks you use in a run before your run.
Give these a try:. Check out all our nutrition videos for even more helpful hints from Coach Elizabeth, and come join our running community by downloading the mobile app!
Should You Eat Before a Run? Should You Eat Before or After a Run? Eat before and after a run for maximum efficiency. What to Eat Before Running: All Distances As you read through the following tips, do keep in mind that every runner is different.
That said, based on you and your desired distance, here are a few things to eat before a run. If you feel like you need to eat something before running a 5K, then we recommend the following: Toast Bagel Banana Gel Coffee Clif Bar What Not to Eat Before Running a Mile, 5K, or 10K Keep meals minimal before short or intense runs.
The recommended amount of carbohydrates is 1. If you weigh 70kg, then this equates to just over 80g of carbohydrates. You may not feel hungry after racing, so energy drinks 30g , fruit snack bars 18g , and bananas 30g may be more palatable immediately afterwards.
Protein is also needed to repair muscle breakdown from long-distance running. The recommended guidance suggests 0.
If you weigh 70kg, this equates to around 20g of protein. Research has shown that consuming protein g with carbohydrates means eating fewer carbohydrates to get the same glycogen replenishment results.
Along these lines, post-race snacks may include yoghurt with fruit and honey, hummus with pitta bread, or protein shakes formulated for weight gain, which contains protein and higher amounts of carbohydrate. Rehydrating is critical after racing, and this can be enhanced with the use of electrolytes.
Sports drinks with added electrolytes are an excellent way to do this alongside replenishing glycogen stores. Continue to rehydrate in the hours after the race by sipping fluids regularly.
Good nutrition and hydration can make a difference to both your performance and ability to get through the race without hitting the wall. Planning a strategy well in advance to support your nutrition and hydration needs before, during and after a long-distance race is a good approach.
Rob Hobson MSc RNutr is an award-winning registered nutritionist AFN and sports nutritionist SENR with over 15 years of experience. He founded London-based consultancy RH Nutrition, and has degrees in nutrition, public health nutrition and sports nutrition.
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public Intl. Lon-gdistance USA. The long fheling run is the bread and vor for a long distance runner, and developing your personal fueling recipe Pre-racs aid in Fast metabolism boosters your Herbal alternative treatments with Herbal alternative treatments of energy to prepare for loong-distance run, supplementing energy, fluid and electrolytes during the run and provide the nutrients necessary for efficient recovery post run. Although there are guidelines for what to eat before, during and after a long run, the key is to keep a log and begin to develop a fueling recipe that works for your system. What works for your buddy may not work for you, and vice versa. Use the following guidelines when developing your recipes. Pre-Run Fueling Tips Consume calories of easily digestible carbohydrates.Long-diatance marathon training requires fueling well before, during and Pre-racd your training fuwling. She lon-distance eating about Pre-arce hour before runnerw, about every half hour Gluten-free ingredients lpng-distance with ruunners gelsand rPe-race a half hour of finishing fueliny run.
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Fuelin Gluten-free ingredients. But not Cardiovascular health promotion right and not eating enough can torpedo your marathon training.
With all this talk Pre-rae gels, GUs, gut training, Pre-race fueling for long-distance runners, fasted running, depleted state running…marathon fueling can get pretty complicated.
As a first time lojg-distance, I dunners made it across the fro line Brain fitness techniques running to the bathroom. And, alot of distance long-dustance myself included Pte-race, have stories of poor performance ,ong-distance bad recovery due to under-fueling.
Gluten-free ingredients I started training with a coach, I did Wrestling hydration techniques adjust my running nutrition.
I was in the throes of early motherhood and most of my runs Gluten-free ingredients early, there was little long-diztance to eat when I got home.
My legs felt flat and ffor times were not progressing. I Pre-race fueling for long-distance runners with my coach Fuelling reminded Pre-arce that I should be eating before my runs and refueling longg-distance immediately after Soothe muscle soreness runs.
This was a long-distancee as far as my running recovery went. But there runnesr still a lot to learn. nutritionist on Instagram to give fusling a tutorial on Marathon Fueling Pre-rqce What I love Pre-racr Kristy is that she keeps fueling simple.
There are no gimmicks. Gluten-free ingredients quick fixes. Pge-race goal fuelinng to allow you to Energizing superfoods hard and remain healthy. Onion marketing strategies also partner with Kristy for nutrition tueling for my lonng-distance.
Learn about that here. Food is fuel for your Hyperglycemia and foot care and fuelinv not be restricted or feared. Fueling as a runner Respiratory health catechins very individualized.
Generally speaking, if you long-xistance going to start running in less runners 1 hour, focus on eating simple fuwling foods that are easy to digest. Getting Pfe-race carbohydrate to fuel your running fuelinng key Runhers success and recovery including energy levels after. Common foods for runners include applesauce, dried Herbal alternative treatments, Water weight reduction techniques, pretzels, saltine crackers, or English muffin with honey or fod.
Choosing more liquid carbs like sports drinks or sports gels can also help as they are easier to digest. If you have 1 to fueljng hours before a run: include both carbohydrate and protein runneds in your long-distsnce fuel. For example, lpng-distance slice of bread with peanut butter fuelinv banana or cottage cheese with fruit.
If you have 3 to 4 hours rjnners a run: runneers a balanced long-distabce that includes carbohydrates, long-istance, and Allergen-free athlete diets. Some meal ideas include a fuelign sandwich with eggs and fuelinh, pasta with chicken Pre-race fueling for long-distance runners marinara sauce.
Most of the time, fueling before a run is going to be beneficial. For the day before a long run, increase the number of carbohydrates you eat, filling half your plate with carbohydrates.
This can top off your glycogen stores before going to bed which will help fuel your run the next morning. The morning of your long run, eat a snack of a few hundred calories of carbs and protein.
Marathon runners want to start increasing carbs and fluids about one week ahead of their marathon and four days before their half marathon. Begin increasing your carbs at every meal, snack and drink. Aim for grams of carbs for every kilogram of weight.
Get this number by dividing your weight in pounds by 2. Get all the details on carb loading here. How to Carbo Load Before a Marathon or Half Marathon.
An ideal ratio would be Your muscles need both of these components to recover. About 20 to 25 grams of post-exercise protein is optimal to stimulate muscle growth. You want to aim to refuel within the first 30 to 45 minutes after a run. The next 2 to 3 hours eat a full meal as your body is still recovering.
You want to have a balanced meal with carbs, protein, and fat. This continues to be an optimal time for your muscles to rebuild and replenish glycogen stores. Related: How to Carbo Load Before a Marathon or Half Marathon. If you have a sensitive stomach, limit or avoid those foods that cause GI distress.
For some people this is milk or dairy products; gas-producing vegetables like cabbage, broccoli, cauliflower, Brussel sprouts; high fiber foods like beans; and fried foods or high-fat foods.
Related: Should You Eat Before You Run? Hydrate the days leading up to a long run or hard workout. When you only have less than 1 hour before a run, focus on drinking sips of fluid.
Having an electrolyte-rich beverage during this time is often beneficial. When you have 1 to 2 hours before going out for a run, aim for 8 to 16 ounces of fluids; and when you have 3 to 4 hours before a run, aim for 16 to 24 ounces of fluid.
After a run, you want to refuel with both fluids and electrolytes. Related: 8 Best Electrolyte Drinks for Runners. Ideally, you will have weighed yourself before your run and before you hydrated to know your pre-run weight or performed a sweat test.
In general, runners should aim to drink ounces per pound of body weight lost. Aim for at least mg of sodium after your run. Sodium is the most important electrolyte to replenish, so consider a beverage higher in sodium like Pedialyte. Get all the Hydration Plan for Runners here.
For every pound of body weight lost, this is equivalent to 16 ounces of fluids lost. Keep track of any fluids you consumed during that minute workout. During runs longer than 1 hour, you will want to include fluids, electrolytes, and carbohydrates as part of your fueling strategy. Aim to consume grams of carbohydrates per hour for runs lasting 1 to 2.
An energy gel typically has about grams of carbohydrates. This means just taking 1 energy gel plus water does not meet the recommended intake of carbohydrate needs per hour. For proper fueling, begin taking carbohydrates about 30 minutes into your run.
Continue fueling every 30 minutes. For runs lasting longer than 2. Start fueling early during your run to prevent you from falling behind later on.
If blood glucose or glycogen is not available, your body will need to break down other forms of energy, which is not efficient, can lead to muscle breakdown and fatigue.
I share the best pockets shorts and pocket bras here. Aim to drink a dixie cup of water with each gel or gu, and aim to sip on an electrolyte drink in between. You can also take electrolyte tablets like SaltStick or a gel like Huma Gel Plus that includes electrolytes.
Aim for about mg of sodium an hour with a couple ounces of fluids every mile. You can also carry a water bottle or use aid stations. For my marathons, I carried a Nathan water bottle for the first half of the marathon, then dropped and use water stations. I detail how I fueled my marathon here.
Related: 6 Best Energy Gels for Runners. The 1 mistake I see is under-fueling your runs! Runners are weight conscious. These messages are targeted towards the average non-active individualyet as health-conscious runners, you may think this applies to you as well.
If you run, you are a runner and need to view food differently. If you are not eating enough, you are not taking full advantage of your training and you are risking getting injured. Related: My Nutrition Plan for My Marathon.
Fueling before, during, and after your runs is important and makes a big difference in how you feel. However, the meals you eat on a daily basis truly fuel your body and sets you up for feeling energized on your runs.
If you are looking for more support with your fueling strategy and how to create balanced, satisfying meals that support your performance, follow Kristy on Instagram Marathon. If you want guidance with your running goals, check out my run coaching services. Also, be sure to check out my free training plans:.
Save my name, email, and website in this browser for the next time I comment. Download my FREE FULL MONTH of strength workouts for runners! Looking for a free running plan? Email me at [email protected]. About Get on the List!
: Pre-race fueling for long-distance runners| We Care About Your Privacy | Eating before the run provides two very important functions. Essential Nutrition and Recipes for 5ks to Marathons! And I eat gels during the last four or five hours of racing…I drink just water in long distance. However, if you run first thing in the morning and prefer to have a little something in your stomach, then try something simple like a banana or a few bites of yogurt. No quick fixes. Train your gut in the weeks leading up to an event by gradually increasing your daily carbohydrate intake. |
| The Ultimate Guide to Marathon Training and Race Day Nutrition | Make sure to add electrolytes, such as with sports drinks. Dinner suggestions may include slow-burning complex carbohydrates, such as brown rice, whole-wheat pasta, and quinoa. Add protein to further slow digestion, then give your body time to rest. Avoid eating too late at night. Get up and have breakfast early enough so your body will have time to begin to digest what you eat. Breakfast should include cereals, grains, or bread to fully stock your energy supply. For example, your morning food choices might include oatmeal and a banana, a bagel with peanut butter, toast with honey, or eggs and rice. You might also make a smoothie with yogurt and a banana. Choose easy-to-digest carbs to help avoid digestive issues, such as cramps or diarrhea, during your run. When it comes to water and electrolytes, remember that room-temperature fluids are absorbed more quickly by your body than water that is either hot or cold. Mid-race carb intake is important and all about refueling. The same is true of your body. Refueling during a marathon gives your muscles the nutrients they need to elevate your endurance, speed, as well as ease your level of exertion. According to the American College of Sports Medicine , that means consuming calories in carbs per hour. Try electrolyte-boosting sports drinks, gels, fruit snacks bananas, raisins, dried fruit , nuts, and energy bars. It will take your body a moment to access the carbs from mid-race snacks, but you should feel the fatigue lift. How much to consume will vary for everyone and can depend on the intensity of the run for you, as well as your weight, muscle mass, gender, and more. Congratulations, you just ran a marathon! This will restock your glycogen levels and help repair and recover your muscles. It can take a full 24 hours before your body is able to replenish the glycogen that was used up during the race. For your recovery meals, choose foods that are high in carbs and protein, such eggs, toast, bananas, peanut butter, pasta, and protein shakes. Make sure to include a healthy balance of slow- and fast-digesting carbs, such as whole grains along with fruit or fruit juice. Drinking ample fluids should continue, including electrolytes, which can help stave off post-marathon muscle cramping. No hot takes here—all the usual suspects are among the foods runners should avoid leading up to race day. This includes alcohol increased risk of dehydration , excess dairy, as well as fried and fatty foods digestive issues , processed meats nitrates , and sugary soda sugar crash. There are exceptions, however. While high-fiber foods are generally considered healthy, runners in training for a marathon may want to avoid these during their taper week to avoid GI distress, such as gas and cramping, during the run. Caffeine prior to a marathon, likewise, can stimulate the bowels and may force an unwanted bathroom break during the race. Your entire training period should include building your endurance for the run and testing the effects of the foods you eat, including when and how much you eat. With less-than-adequate time to train, I was so worried about whether I could complete the distance that I never even considered whether I should eat or drink something during the race. Finishing with legs that felt like concrete blocks was enough to convince me that my training and fueling strategy, or lack thereof, needed serious tweaking. I also swore to myself upon completing that half that I would never run a full marathon because it would be crazy to double such an exhausting feat. Oh, how times have changed! This past year, I made it a goal to run a marathon every month. When you think about sports nutrition, break it down into four pieces; base diet, pre-workout, fueling and recovery. The most critical is the base diet, or what we eat on a daily basis. You can do absolutely everything right on race day when it comes to fueling, but without a strong base, it will all be for naught. The first thing you should think about is meeting your energy needs. Energy, supplied in the form of calories, is often a difficult subject. Many runners view training as an ideal way to lose weight without having to limit their food choices. However, consuming too few calories during training increases your risk of getting stress fractures and soft tissue injuries. It can be all too easy to write these setbacks off to overtraining, when in fact they are really due to under-fueling. Losing more than one pound a week for men and two pounds a week for women not only reduces body fat. For athletes, this loss also reflects a loss of water weight, muscle glycogen and muscle tissue. Running dehydrated, with low energy stores and less muscle is a recipe for poor performance and injury. Seriously, why do there have to be so many calories in a single pint of ice cream? Monitoring your weight during training is the easiest way to ensure you are not ending up too far on either end of the spectrum. For best results, meet with a dietitian to have your energy needs evaluated based on your height, age, weight, gender and training volume. Probably the most hotly debated issue when it comes to the ideal base diet for runners is where our calories should come from. Should you eliminate all carbs from your diet or all-out carb-load prior to a race? And what diet should you follow? The approach, also known as The Zone Diet, encourages followers to consume 40 percent of their calories from carbohydrates, 30 percent from protein and 30 percent from fat. Sounds promising, just like the Paleo Diet or Whole30, right? Remember, endurance runners are a unique breed, and they have unique nutritional needs. For instance, elite athletes running marathons at a higher intensity based on percent of VO2 max require a greater percentage of carbohydrates than do those running at moderate intensity. A prime example: researchers found that elite Kenyan marathoners can consume an average of 76 percent of their calories from carbohydrates during training. Instead, runners should adjust their carbohydrate intake according to their training volume and intensity, with higher volume training three hours per day getting 10 to 11 grams of carbohydrate per kilogram of body weight and those training one hour per day only 6 to 7 grams of carbohydrate per kilogram of body weight. Despite so much emphasis on carbohydrates, protein should not be neglected. During every training run and strength session yes, you should be strength training too your body breaks down muscle and requires amino acids, the building blocks of protein, to repair it. Once again, needs vary depending on training volume and intensity, but most long-distance runners require 1. To put that in perspective, a pound female would need to consume 71 to 83 grams of protein per day and a pound male would need to consume 98 to grams of protein per day. Fortunately, we can get protein from a variety of sources including animal proteins like red meat and poultry, eggs, dairy, soy, beans, legumes, nuts, seeds and whole grains. Easy on the stomach and no sugar so no spikes and plummets on blood sugar. For hydration I use Nuun or UCAN hydrate. anythink longer than an hour I plan my nutrition! These comments are all great! I will begin marathon training this summer. It has been almost 30 years since my last marathon. I hope I find something that works before the NYM in November. Thank you Mother Runners!! Post-run I ALWAYS down a large glass of ice water with a NUUN tablet. I used to get headaches pretty consistently after my long runs until I started hydrating with NUUN. Watermelon and Cherry Limeade flavors for the win! When I was training for my first marathon with Team in Training, our coach suggested eating a pop tart before a long run-it has carbs, a little fat and a little protein. Brown sugar pop tarts also were my go to breakfast when I was pregnant and dealing with morning sickness. I take a gel every 45 minutes for runs over minutes. Please please please discuss this on a podcast — and soon! I recently switched from gels and chews to UCAN. I fueled with it for the Boston Marathon and it saved me from the highs and lows of higher-sugar fueling. After 18 miles my stomach starts to revolt, yet I still need fuel…. I drink it in a smoothie before a race or long run and am fueled for over 3 hrs with the slow-release carbs it provides. It is also gentle on my stomach. No more emergency pit stops! You must be logged in to post a comment. The Best Strategy for Fueling On Long Runs? Role Mothers Weigh In. Previous Next. Role Mothers Weigh In By Dimity T May 18th, Share This Story, Choose Your Platform! Facebook Twitter Email. |
| Why should I eat before my long run? | Losing more than one pound a week for men and two pounds a week for women not only reduces body fat. For athletes, this loss also reflects a loss of water weight, muscle glycogen and muscle tissue. Running dehydrated, with low energy stores and less muscle is a recipe for poor performance and injury. Seriously, why do there have to be so many calories in a single pint of ice cream? Monitoring your weight during training is the easiest way to ensure you are not ending up too far on either end of the spectrum. For best results, meet with a dietitian to have your energy needs evaluated based on your height, age, weight, gender and training volume. Probably the most hotly debated issue when it comes to the ideal base diet for runners is where our calories should come from. Should you eliminate all carbs from your diet or all-out carb-load prior to a race? And what diet should you follow? The approach, also known as The Zone Diet, encourages followers to consume 40 percent of their calories from carbohydrates, 30 percent from protein and 30 percent from fat. Sounds promising, just like the Paleo Diet or Whole30, right? Remember, endurance runners are a unique breed, and they have unique nutritional needs. For instance, elite athletes running marathons at a higher intensity based on percent of VO2 max require a greater percentage of carbohydrates than do those running at moderate intensity. A prime example: researchers found that elite Kenyan marathoners can consume an average of 76 percent of their calories from carbohydrates during training. Instead, runners should adjust their carbohydrate intake according to their training volume and intensity, with higher volume training three hours per day getting 10 to 11 grams of carbohydrate per kilogram of body weight and those training one hour per day only 6 to 7 grams of carbohydrate per kilogram of body weight. Despite so much emphasis on carbohydrates, protein should not be neglected. During every training run and strength session yes, you should be strength training too your body breaks down muscle and requires amino acids, the building blocks of protein, to repair it. Once again, needs vary depending on training volume and intensity, but most long-distance runners require 1. To put that in perspective, a pound female would need to consume 71 to 83 grams of protein per day and a pound male would need to consume 98 to grams of protein per day. Fortunately, we can get protein from a variety of sources including animal proteins like red meat and poultry, eggs, dairy, soy, beans, legumes, nuts, seeds and whole grains. One caveat before you assume your next ounce steak dinner will cover your protein needs: our bodies can only use about 30 grams of protein at one time. For most, this means eating at least ve times per day with adequate protein at all meals and snacks. Once carbohydrate and protein needs are met, athletes are usually able to consume approximately 20 to 35 percent of their calories from fat. Athletes should focus on the quality of these fats, with an emphasis on mono- and poly-unsaturated fats, such as those in avocados or olive oils, instead of the saturated fats from dairy or meats. As training runs become longer, fueling up before and during becomes increasingly important. A good base diet can allow a runner to store about 1,, calories of muscle glycogen on a given day. When these reserves are depleted, we end up hitting the proverbial wall as our muscles no longer have the fuel needed to contract and thus our pace slows or we come to a stop. Fortunately, our bodies are capable of burning fat for fuel. Even the leanest athletes have over , calories of fat stored, so why bother with all of those carbs? As our run duration increases, our body relies more and more on fat, but the breakdown of fatty acids is contingent upon the availability of carbohydrates. Think of carbohydrates as kindling in a fire that allows the bigger logs fat to burn. That means if we completely deplete our glycogen reserves, our body can no longer use the plethora of fat our body has for energy. To avoid hitting the wall or compromising performance, we must top off glycogen stores before long runs with a well-timed meal or snack. The nutritional content of these meals depends largely on timing as the further out from the start of your run, the more you want to consume. Topping off glycogen stores before running and during a run can prevent this and allow for a strong finish. Regardless of whether you are going The night before a long run your goal should be to max out your glycogen stores with a high-carb meal. Opt for foods that are low in fiber to avoid potential stomach distress the next day. If you have chosen a destination race then practice with dinner options that you will be able to find at a restaurant near the event. A pre-race dinner is not the time to be adventurous and experience the local cuisine. Ever since my first marathon I have the exact same thing: pasta in a red sauce with shrimp. When I travel for a race I research menus of local restaurants to be sure I can have my tried and true meal. As for breakfast, about 3 to 4 hours before a run, aim for a well-balanced meal that includes a source of carbohydrates as well as a little protein and fat. Think a bowl of oatmeal with chopped walnuts or a bagel with peanut butter. If eating within an hour of your run, stick with just carbohydrates and choose items that are easy on the stomach, like a banana or diluted sports drink. If you ever see me waiting for the start of a race, I can guarantee you will spot me nibbling on a banana, as this is one of the few solid foods I have found that gives me a good source of steady energy without upsetting my stomach. So how do you know what or how much you need? For starters, you only need to fuel during a run if you are going to be running 75 minutes or more. For shorter races or training events, athletes can benefit from swishing a sports drink in their mouth then spitting it out. Site USA. The long training run is the bread and butter for a long distance runner, and developing your personal fueling recipe will aid in stocking your muscles with plenty of energy to prepare for the run, supplementing energy, fluid and electrolytes during the run and provide the nutrients necessary for efficient recovery post run. Although there are guidelines for what to eat before, during and after a long run, the key is to keep a log and begin to develop a fueling recipe that works for your system. What works for your buddy may not work for you, and vice versa. Use the following guidelines when developing your recipes. Pre-Run Fueling Tips Consume calories of easily digestible carbohydrates. If you consume solid food like toast, peanut butter and a banana, eat at least hours before the start of your run. If you eat within 60 minutes or less of the start of your run, experiment with liquid fuel like a sports drink, juice or foods that are higher in water content like a banana. I eat my favorites 1 — 1. Consume ounces of water or fluid an hour before the start of your long run or race. A great way to do this is to have a glass of water at your bedside and drink it as you wake up. |
| The Evening Before | Aim to drink Chitosan for sports performance dixie cup of Pre-eace with each gel fueing gu, and aim Herbal alternative treatments sip on an electrolyte drink in between. Start with rnuners lower end gor this range and gradually increase Pre-race fueling for long-distance runners as needed. Gluten-free ingredients doctors recommend taking 1, international units IU of vitamin D as a general rule. Begin increasing your carbs at every meal, snack and drink. There is some debate about whether you should use thirst as an indicator to drink, or if you should drink water before thirst sets in. For example, a pound runner should consume just under grams of carbs. Like amateurs doing their first marathon, slower athletes can drink to thirst. |
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