We’re getting into all things’ nutrition today! Fueling your body and intaking the correct nutrients can make or break your run. Running exerts an intense amount of energy, depleting nutrients from your body. Whether you’re a newbie in the running world or a long-time marathoner, making sure your body is properly nourished is essential. Let’s get into exactly what you should eat pre and post run!
The science behind nutrition and running
Training for a race or just going on a long-distance run requires heaps of energy. Your daily nutrition serves as a catalyst for how your run will turn out. Before you lace up your shoes and hit the road, you want to make sure you’ve properly fueled up.
Our body’s muscles run on two primary sources of energy. The first being some people’s favorite indulgence, and other’s least: carbohydrates. Although carbs have a mixed reputation, they’re our bodies preferred source of energy. This is because carbohydrates are broken down into sugars called glucose. Throughout our runs, glucose is pulled from our bloodstream producing the energy we need to keep running.
Once your bloodstream is depleted of glucose, it starts tapping into your backup glucose. (Yes, our bodies are quite amazing!) Stored glucose, also known as glycogen, is kept in our liver and muscles. This stash of energy will also eventually be depleted, so let’s get into our next form of energy: fat.
Fat is our backup – backup energy! Fat can only be used as energy if it’s broken down into fatty acids, which is more time-consuming and less efficient for long runs. When you’re a runner, carbs can’t be your enemy… They’re the most effective source of energy!
What to eat Pre-Run
Alright, now that we’ve gotten into the nitty gritty details of how our bodies break down energy, let’s get into what you should be eating. You’re not going to want to eat directly before you run. This is going to cause side stitches or cramps. You’re also not going to want to skip eating altogether as that can drain your energy and make you tired while running. The perfect time to eat before a run is up to you and how you typically digest food.
To follow a general rule, consume a small meal one to two hours before you run, or a small snack thirty minutes beforehand. You’re going to want to eat meals that have a combination of carbohydrates, proteins, and healthy fats. Try to avoid high-fat or fried foods. Remember, when it comes to running, carbs are our friend! Here are a few ideas of what a pre-run meal could look like:
- A bagel with peanut butter
- Whole grain toast with avocado
- Oatmeal with brown sugar and a banana
- Energy Bar
- Sports Drink
What to eat Post-Run
Amazing! You’ve completed your run. Let’s get into how exactly you should help your body recover now that your run is over. What you choose to eat after your run is crucial as your body needs to start refueling and repairing itself. Fluids are always first though! Hydrate your body it can start to recover and build back body mass.
Depending on how you feel after your run, your body might not be able to consume large amounts of food. That’s okay! At least make sure you’re consuming a post-run snack within 30 minutes of completing your run. This can be chocolate milk with a banana, or a protein shake. It is essential that you have a complete meal within two hours of completing your run. This needs to have a ratio of 4:1 carbohydrate to protein. This combination promotes muscle recovery and replenishment.
The correct combination of protein to carbohydrates will also help decrease soreness of your muscles. Here are some ideas for a good post-run meal:
- Protein Shake
- Chicken, roasted vegetables, brown rice
- Penne pasta with chicken and broccoli
- Salmon with rice and roasted vegetables
- Oatmeal bowl with fruit
Fuel your body while running
There you have it! Now that we discussed the science behind what your body needs for a successful run, and gave you tips on pre and post run fueling, you’re ready to go! Keep in mind that what and when you eat is also determined by the intensity and duration of your run. Play around with what you eat! What works for one person might look different for you. Just always remember that your nutrition can make or break your performance.
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