Tuesday, December 20, 2016

Nutrition and Pre/Post Run Meals



Nutrition and Pre/Post Run Meals 
 
The 3 key components for runners:
            1) Training
            2) Rest/recovery
            3) Nutrition and Hydration

Nutrition Tips #1:
            Hydration: before, during and after the run/race!!
            Fueling and electrolyte replacement
FOOD/NUTRITION:
            Goal --> optimal performance and minimize GI distress
                        Pre-race: 1 week prior the event!!
                                            carbs/hydration
                        During: carbs and rehydration for sustained fuel
                        Post-race: up to 36 hours post-event!!!
                        rehydration, glycogen/protein

Pre-race meal
To optimize glucose availability and glycogen stores

Guidelines:
            1) Carb rich meal/snack before bedtime
            2) Race day: carb rich/some protein
            3) Well tolerated

Carbohydrate source of FUEL/ENERGY!!
            Simple carb: sugar fast/short acting (better during the race)
            Complex carb: starch slow/longer acting (before/after the race)
Avoid high fiber and high fat!!
        High fat foods: make digestion slower and heavier
       High fiber foods: will attract water and promote bowel movements
       Caffeine: although ergogenic aid (enhances athletic performance), it is a diuretic (will induce urination/risk of dehydration) and can promote bowel movements

Examples:
1) Banana with peanut or almond butter
2) Toast/bagel with peanut or almond butter
3) Oatmeal c pieces of banana/berries
4) Yogurt (greek) with fruit

Post-race meal
  To replenish glycogen stores and facilitate muscle repair!!

Guidelines:
              Mostly carb/some protein
              Begin within 30 minutes after race
              Follow with a high carb meal within 2 hours
       Carbs to replenish depleted energy
       Protein to rebuild muscles
       Continue hydration!!!!

ALWAYS IMPORTANT: 

NEVER TRY SOMETHING DIFFERENT ON RACE DAY!!

FIND OUT WHAT WORKS FOR YOU!!!
 GET YOUR NUTRITION FROM FOOD... NOT SUPPLEMENTS!!!!
Don’t miss the next GoRun / Nutrition Tips!!



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