Whether or not you’re a starting, intermediate, or marathon runner, the best vitamin is crucial if you wish to gas your finest efficiency. This complete vitamin information provides you an overview of what it is 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 optimistic affect in your working efficiency, however it may possibly additionally actually gradual you down. Keep away from meals which might be excessive in fiber and fats earlier than your run. They’re more durable to digest and might upset your abdomen. Plus, it is best to wait about three hours after having a big meal (deal with 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 classes over 90 minutes. So refill your glycogen shops beforehand; it should give you the vitality 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 recognize you’ll be able to digest simply. Additionally ensure you drink sufficient. Generally water will provide you with what you want, however you can too hydrate with a great sports activities drink. When you don’t drink sufficient fluids earlier than or throughout your exercise, your efficiency will endure.
Calculate how a lot it is best to drink per day:
…throughout a run
Staying hydrated on a future (multiple hour) is important to keep away from dehydration and exhaustion. A examine 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.
Working 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 lively.
Plus, ensure you additionally replenish your glycogen shops with carbs (30 to 60 g per hour). Come ready and convey vitality 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 vitality 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.
Excellent post-workout snacks:
Are you in search of nice recipes for runners? Take a look at Health Coach Lunden’s helpful ideas for pre- and post-workout snacks: