Eat. Run. Sleep. Repeat? Fuelling Your Run is key to staying energised, alert, on-track and in sync with your body. An empty tank gets you nowhere.
Many runners fail to hit those extra kilometres because they have not optimsied their nutrition. This short post (in conjunction with Personal Trainer Simon Seifer) should give you some tips to help boost your runs!
Before the Run
Below 6 km – Easy Pace:
For short distances up to 6 km a pre-run meal isn’t necessary. Your body has enough glycogen stored to master these distances. However, you should drink at least half a litre of water before the run. This is especially true if you’re an early bird who runs first thing in the morning (you wake up dehydrated).
Above 6 km – Medium Pace:
Charge your muscles and glycogen level with a portion of complex carbs, e.g banana and oatmeal. The timing of the meal intake is important so you avoid running with a full stomach. Eating two hours before the run gives your body time to digest and break down the nutrients.
Fast Pace, Speed Training and Intervals:
Prepare a carb-rich meal the evening/night before the run. You can choose from sources such as full-wheat pasta and rice or quinoa and potatoes. Your glycogen stores will be fully loaded and you are ready for a high-intensity performance.
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During the Run
Runs Less Than An Hour:
Water will be sufficient if you are not faced with special conditions like extreme heat or humidity.
Runs More Than An Hour:
Electrolyte-based drinks can help you complete runs above 60 minutes, as they can enhance muscle function. Potassium and Sodium which are included in electrolyte drinks improve the oxygen exchange within muscles and retain fluids. They are easier to digest than solid snacks and reach your muscles faster.
Runs Of Two Hours Or More:
For half-marathon and marathon runs it is crucial to provide an additional energy source every 30 minutes. You want to support your body with a continuous flow of nutrients. You can use small snacks, running gels and sugared sport drinks. Keep in mind however, smaller regular portions are better than bigger and irregular ones.
After the run
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After a heavy run your body requires a complete meal preferably with a 3-to-1 split of carbs and protein. Carbs are more important to recharge your muscles and glycogen stores and therefore, you avoid sore muscles the next day. The additional protein can aid the recovery and help you build new muscles. A tasty alternative to a full meal can be fruit/protein smoothies.