Sports Nutrition For Endurance Runners
What to Eat and Drink Before, During and After Exercising
Sep 12, 2009
Running, especially training for endurance events, can cause fatigue quickly. Proper nutrition and hydration help runners meet the demands of their physical training. Sports nutrition includes staying hydrated, fueling before and during exercise and replenishing nutrients after running.
What to Eat Before Running
Before a long training run, many runners increase their intake of carbohydrates. Carbs will provide the glycogen, the fuel that the body needs to burn when exercising. Without this fuel, the body will be sapped of energy and forced to slow or stop.
A high-carb meal should be consumed 2 to 4 hours before exercising. Traditionally, these meals include pasta, brown rice, oatmeal or sweet potato. Foods that are high in sugar, fat or fiber should be avoided before a workout.
Runners who train in the early morning may not have time to eat and digest an entire meal before lacing up. In this case, a snack or light meal should be consumed about an hour before going out. Options include a banana and an energy bar, cereal and milk, or a bagel with peanut butter.
What to Eat During a Run
Once a workout exceeds 60 minutes, runners will need to refuel every 30 to 45 minutes. This should include the intake of sodium to replenish the loss of electrolytes. The necessary sodium is often found in the form of sports drinks. It is often advised to alternate between water and sports drinks at the water stops along the route of an endurance event.
In addition, it will be necessary to replace carbohydrates to sustain blood sugar levels while there will be continued strain on the body. Many events are sponsored by the companies that make bars, gels and Gu and they will be provided along the route.These items are formulated to contain the correct balance of carbs, protein and fat, and are also a convenient size to carry while running. It is important to remember that these products should be consumed with water, not sports drinks.
What to Eat After Running
Recovering after a grueling workout is an important process that should begin with replenishing the body. More carbohydrates should be consumed within 30 minutes to rebuild the glycogen that was depleted during the run. Protein should also be eaten, as it is needed to repair and build muscle. Interestingly enough, a glass of chocolate milk is said to be one of the best things to drink after an intense workout as it contains the proper balance of protein and carbs needed to aid recovery.
Hydration
The easiest way to prevent fatigue while running is to stay hydrated. Fluid loss and dehydration can have serious affects on the body and the runner's ability to maintain a training regimen. Runners need to maintain proper hydration levels before, during and after workouts. This is indicated by urine that is a very light yellow color, almost clear. Athletes need to replace the fluids they are losing from sweating, especially in hot or humid conditions. One guideline to follow is to drink 8 ounces of fluid for every 20 minutes of exercise.
With proper fueling and hydrating, endurance runners can maintain their health, train more efficiently, prevent soreness and recover quickly, leaving them ready for their next workout.
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