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!!

   BY: Maria “Lupita” Townsend, MS,RD,LDN,CSO,CNSC