Practicing proper nutrition should be included throughout your entire training program to not only enhance your running performance but to prevent injury and to aid in muscle recovery. Your nutrition pace needs to be set for it to match your running pace during a 5K and training runs. So, out with bad eating habits and in with eating clean – priming your hard-working muscles with the right amount of carbohydrates, protein, and fat. Because as a runner food is fuel.
1. Pre-run Fuel
Carbohydrates are the prime fuel source for running. The body stores about 500 grams of carbohydrates as glycogen, which gets used as a form of energy during endurance-based sports, like running
100 grams of glycogen is stored in the liver and the remaining 400 grams are stored in the muscles
90 minutes before a run, consume fast-digesting carbohydrates with some protein
Ideal pre-run meal should be around 300-400 calories
Banana with peanut butter
Fresh fruit
Protein smoothie
Toast
Choose a food that will agree with your stomach, avoid fatty and high-fiber foods. They will take longer to digest and cause discomfort once you start running
Can cause cramping and GI distress
2. Staying Hydrated
Two hours before a run, drink 8 to 16 ounces of water
15 to 30 minutes, take one to two sips
Hydrating too much can cause cramping and GI distress
Other hydration options: Pedialyte, Gatorade, NUUN hydration tablets
Drink 2 hours before running
During a run: swish and spit practice or small sip
Always you to refuel with glucose
Helps to replace electrolytes - sodium and potassium
Post-run: slowly drink 16 ounces of water
If it's hot, make sure to run with a water bottle or sports drink
Take a small sip every 15 minutes
Dehydration symptoms: dizziness, dark urine, feeling thirsty, nausea, muscle cramps, feeling weak
3. Fuel While Running - More Than 3 Miles
Run with a running belt to store energy gels
Energy gels contain, 25 to 30 grams of carbohydrates
Common practice: one gel every 30 to 40 minutes or every 3 miles
If you start to experience low-blood sugar symptoms, take an energy gel
4. Road to Recovery Fuel
Within 1 hour after running, consume carbohydrates and protein to replenish muscle glycogen stores
Protein will repair damaged muscle tissue while supporting exercise adaptation
Carbohydrates will refuel glycogen levels
Food choices: chocolate milk, protein shake, turkey sandwich, banana with peanut butter, fresh fruit, recovery cookie, oatmeal
Once you cross the finish line, there will be fresh fruit - orange slices