Ready to Race: Nutrition for Every Runner

Ready to Race: Nutrition for Every Runner

November 4, 2019 13 By William Morgan


Think of food as fuel,
not as something to fear,
or something to put into
buckets of “good” and “bad.”
Every one of us is different
and we all are going to follow
different kinds of
eating patterns
And the key is to find
a balance that works for you.
So what should you eat
before your run
or your workout?
Now, for shorter runs,
things that, for distances that
are going to take you
30 minutes or less,
maybe even 45 minutes or less,
you may not need to eat anything
beforehand.
You may feel completely fine.
But for longer distances,
you’re going to want some fuel
beforehand.
You want mostly carbohydrates,
remember, not a four-letter word
a little bit of protein
for some satiety.
You want to make sure it’s not
super high in fat or fiber
and then, of course, you want
to drink some fluids.
Think about how much time
you have before you actually
start running,
and that’s kind of going to
help you decide how large
of a meal you’re going to have.
You want to try out different
foods, see what works well
for you personally.
And then when you find something
stick with it.
When should you fuel
during a run?
If it lasts more than 60 minutes
So, again, on shorter runs,
stick with water.
For longer runs, you want
quick, fast energy.
This is the only time where I’m
going to tell you to
eat a lot of sugar.
You want things that are going
to digest quickly,
not sit in your stomach,
so it’s mostly just carbs.
So, you may choose to alternate
water and Gatorade
along the course,
and that may be all
that you need.
But if you feel like during
your training you want to play
around with some blocks,
some gels,
you know you can go to any
sports store.
You know, if you prefer
not to use something that’s
pre-packaged, you can
use something like raisins,
you can have a banana,
You know those little
applesauce squeeze pouches,
you can have something like that
as well.
Chocolate milk has
three things that your body
needs after a run.
Three main things.
First it has carbohydrates
to help re-fuel your muscles.
Second it has protein
to help rebuild and repair
your muscles.
And then third, it has
the fluids along with the sodium
to help with hydration.