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!!!
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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