5 Foods to Eat Before, During and After a Run

What you eat before, during and after running affects how you feel, perform and recover. Foods high in carbohydrates help maintain your glycogen stores. Glycogen is the body’s main source of energy. Fats and proteins are also important.

Try to eat 1.5 to 2 hours before running to give your body time to digest and absorb nutrients. You can probably skip a pre-race meal if you run at an easy pace of 3 to 4 miles per hour or less, said Vishal Patel, lead sports nutritionist at Nuun. Health. Your muscles will have enough glycogen to help you.

Muscles store enough glycogen to fuel a run of about 60 minutes. You will need 30 to 60 grams of carbohydrates per hour to maintain your intensity.

Here are five examples of what to eat before a race:

1. Peanut Butter Bagel
2. Banana and energy bar
3. Berry Oatmeal
4. Turkey sandwich on wholemeal bread
5. Boiled eggs or tofu and baked sweet potato

How to avoid runner’s trots?

Approximately 30 to 90 percent of runners and endurance athletes experience gastrointestinal distress, also known as runner’s trots. Gastrointestinal upset may include abdominal cramps, diarrhea and heartburn.

Here are some tips to avoid it:

• Avoid foods high in fiber such as bran muffins, brown rice, cooked vegetables, legumes and prunes.
• Don’t eat too much before and during exerciseso your stomach doesn’t need to work hard.
• Do not consume high energy drinks 30 to 60 minutes before and after exercise.
• Focus on carbohydratesbecause proteins and fats take longer to be digested and absorbed.
• Drink fluids during training to improve comfort on race day.

Water is usually sufficient unless it is particularly hot or humid. Sports drinks containing electrolytes can help. Electrolytes like sodium and potassium help muscles retain fluid, receive oxygen, and function well.

Your brain will slow you down as a precaution before your muscles tire. Sports drinks containing carbohydrates and electrolytes can help you maintain your pace and delay fatigue during runs of 90 minutes or more.

Carrying snacks can help boost your glycogen stores mid-ride. Here are five energy-boosting snacks that are easy to chew and swallow:

1. Bananas
2. Grapes
3. Energy bar
4. Raisins
5. Applesauce or fruit smoothie packets

You break down and stress your muscles when you run. The recovery period is when you become stronger.

Minimal, low-fat nutrition before and after training promotes better digestion and absorption of carbohydrates and proteins. Common recommendations include consuming a 3-to-1 ratio of carbohydrates to protein after a workout, or 1 to 1.5 grams (g) of carbohydrates per kilogram (kg) of body weight and 0.3 to 0.5 grams of protein per kilogram.

Here are five post-run food ideas:

1. Berry Banana Smoothie with a Scoop of Protein Powder
2. A cup of pea and chocolate protein milk
3. Greek yogurt with fruit
4. Protein bar or shake

High-fat or fatty foods can replenish your glycogen stores, but they don’t offer many nutrients. Aim for natural, whole foods rich in antioxidants, fiber, minerals and vitamins.

A ratio of carbohydrates, proteins and fats rather than total calories can be helpful. Here are the benefits and general recommendations for each macronutrient:

• Carbohydrates provide energy: You’ll need 55 to 65 percent of your calories from carbohydrates if you’re running at a medium to high intensity training level, or 1 to 2 hours per day, 4 to 6 days per week. Some experts suggest that a daily carbohydrate intake of 8 to 10 grams (g) per kilogram (kg) of body weight is optimal for athletes.
• Protein builds, repairs and maintains body tissues: You’ll need about 20 to 30 percent of your calories from protein if you’re running at a medium to high intensity training level. Sprint athletes may need to consume approximately 0.4 grams per kilogram of body weight every 3 to 5 hours.
• Fat insulates the organs and constitutes an energy reserve: You’ll need to get about 30% of your calories from fat if you’re running at a medium to high intensity training level.

It’s important to stay hydrated before, during and after a race. The American College of Sports Medicine (ACSM) recommends basing your hydration goals on the length of your run and the amount you sweat.

• Before: About 17 to 20 ounces (oz) of fluids in the two hours before a 45-minute run, and an additional 10 to 12 ounces in the 10 minutes after a run.
• During: Approximately 0.4 to 0.8 liters (L) per hour, depending on the amount of sweating, with optional electrolyte drinks
• After: About 1.5 oz of fluids for every pound of body weight you lose

Fueling up for a race, especially a marathon, is important. You may need to be careful about what you eat in the days leading up to and on the day of your race.

• Training: Your calorie and carbohydrate needs will likely increase if you log more miles than usual.
• Before your race: Consuming more carbohydrates in the days leading up to your race can help prevent fatigue. Pair carbs with lean proteins. Eating too many carbohydrates, especially those high in fiber, can cause gastrointestinal upset.
• Race day: Stick to foods that you know are least likely to upset your stomach. If your race is in the morning, eat a high-carb breakfast, like a bagel or oatmeal. Pack high-carb snacks and drink fluids regularly to avoid dehydration.