Hi! Thanks for all of your supportive comments regarding my training! It means the world to me. How’s your week? Mine has been a bit on the crazy side. I leave Friday for Boston, and I am trying to get organized before I leave. I have a to-do list a mile long but I have been doing a pretty good job crossing things off of it.
Since starting to train for the half marathon in December, I have been trying to brush up on my sports nutrition. I thought I would share with you some tips for runners. The most important thing that can make or break your runs is fueling properly.
- Before running, make sure to drink 7 to 10 ounces of fluid.
- During running you want to ensure you are drinking enough fluids to stay hydrated. It is ideal for longer runs to switch between water and sports drinks. 6 to 10 ounces every 15 minutes is recommended to supply fluids as well as essential electrolytes (especially sodium).
- After running, you want to drink about 3 cups (24 ounces) for every pound lost during exercise.
Carbohydrates are vital when running long distances. You want to make sure to take in an adequate amount of carbohydrates so you don’t “hit the wall” (deplete your muscle glycogen stores).
When running more than 90 minutes, refueling with carbohydrates during your runs is key.
- Generally 30 to 60 grams of carbohydrate (about 100-250 calories) per hour is recommended. Training is the time to figure out what forms of carbohydrates work best. There are so many to choose from including dried fruit, sports drinks, gels, bars, etc.
- Sports drinks should provide 14 to 19 grams of carbohydrates per 8 ounces. Avoid higher carb drinks since they can cause stomach distress.
After running, it is important to fuel within the first 30 minutes to replenish muscle glycogen stores. The best fuel to aid muscle recovery is, you guessed it, carbohydrates (about a half gram for every pound of body weight). A small amount of protein (5 to 10 grams) is also important. Chocolate milk has been found to be a great recovery drink providing a great mix of carbohydrates and protein.
Hope these tips help those runners out there! The main thing I tend to struggle with is not drinking enough water during my runs. It simply comes down to not wanting to carry water with me. I showed you my water bottle I purchased. It definitely helps, but still only holds 12 ounces of fluid. Products that seem to work for me on my longer runs are Gatorade and Clif Shot Bloks.
Other Swanky Scoop:
- The winner for the Pampered Chef giveaway is Shannon!! Congratulations! I will send you an email your way to get your contact information. Thanks to all of you that entered!
What are your favorite ways to fuel? For those of you that aren’t runners, do you try to pay attention to what foods you eat before and after exercise?