But what about before the run? With a few simple strategies, you can optimize your fueling and nutrition before you even step out the door. These tips will also help you minimize the risk of the dreaded GI issues or bonking halfway through your run. As you read through the following tips, d o keep in mind that every runner is different. What works for your running buddy may not be ideal for you. Some trial and error may be required to figure out what works best for you!
Since this workout will last less than an hour , your body will typically already have all the energy it needs to put in the work. Where does this energy come from? Glycogen is the main fuel source for your body in this case.
This is basically a stash of sugar, or glucose, that is stored in your muscles and liver. As you exercise, your body draws on this energy to keep the engine running. Rather, include foods like oats, quinoa , veggies , and fruits in your diet to keep your muscles ready to go. However, if you run first thing in the morning and prefer to have a little something in your stomach, then try something simple like a banana or a few bites of yogurt.
Try something light and high on the GI scale—this will make it quick to digest and not sit in your stomach like a rock. For some runners, they may prefer to head out on an empty stomach. Snacks: bananas, crispbread, a handful of dried fruit, rice cakes with honey or jam. Take a look at our week of marathon meal plans. Slow-release low-GI carbs are the best nourishment for your body at this time.
Try porridge topped with fruit, a bagel or wholegrain toast. If you struggle with eating early in the morning or suffer from pre-race nerves, try blitzing a low-fat smoothie or milkshake, or have a sports drink that contains carbohydrates as well as electrolytes.
Stick with the fuels you used in your training: energy gels, bananas or gummy sweets are the usual candidates. Whether you collapse in a heap or parade around with your shiny new medal, keep on drinking after you cross the finish line. If isotonic sports drinks are given out, grab one to replace fluid, electrolytes and carbohydrates.
Bananas are often given out after big races too, as they give a good supply of carbohydrates and potassium to prevent muscle cramps. If you can stomach food straight after the race, snack on high-GI carbs and protein-rich foods to boost your energy, rebuild glycogen stores and repair damaged muscle tissue. Recovery bars, milkshakes, smoothies made with milk or yogurt, chicken or tuna sandwiches and cereal with milk are good post-race snacking foods.
Will you be racing this year? Katie Hiscock is a fitness writer with diplomas in personal training and sports massage therapy. But remember: the longer the race is, the bigger the role of nutrition will be. Carbohydrates are stored in the liver and the muscles. To ensure that your glycogen stores are as full as possible when you start the event, you can try carbo-loading.
So, if you weigh 70 kilos pounds you should eat — grams of carbohydrates per day during carbo-loading. However, note that the right amount depends much on how active you are.
You can get the extra carbs from normal food or from carb-loading products. Eat as you would normally on the last day before the event. No meal is more important than this. Having it right will ensure you are ready to do your best but having the wrong foods or eating the meal at the wrong time may ruin your race. The purpose of this meal is to fill up your liver glycogen after an overnight fast and to keep up your blood sugar level.
This is why the meal should consist mostly of carbs. However, a small amount of protein will be good to stabilize the blood sugar and to minimize the muscle breakdown. You should avoid extra dietary fiber so feel free to choose white bread instead of dark and to drink juice instead of eating fruits. Typical pre-race meal foods include white bread and honey, eggs, oatmeal or low-fiber cereals, bananas, yogurt, and juice.
Remember to drink if you feel thirsty or even a little bit more than usual.
0コメント