What you eat before, during, and after running can have a great impact on your health and your overall performance. Running is a high endurance exercise and your body needs the right fuel to perform well and to recover afterwards. Even if you are just out jogging at a slow pace, you should fuel your body with what it needs.
What To Eat Before Running
If you are going to run for more than an hour, you should take the time to load up on some good carbs about two hours before you go out for the run. Eat a bowl of oatmeal with a banana or a bowl of pasta and some veggies. Make sure that you drink at least eight ounces of water. Hydration is very important to exercise success. The glycogen contained in the carbs will be used as fuel during your run.
What To Eat While Running
Unless you are running a marathon or half marathon or for more than two hours, you should probably avoid doing anything other than drinking water or sports drinks while you are running. If you are running for two hours or more, it is important that you take a protein bar with you, or two depending on the length of time. You need to restore your protein and carbs to keep your energy levels high. You should also sip on a low calorie sports drink to replaenish your electrolytes.
What To Eat After Your Run
When you are done exercising, it is also important to replenish your body of the fuel that it used so that it can continue to make energy and burn calories. Eat another high carb meal that also has a balance of 3 to 1 with proteins. This will help your muscles to recover and store more glycogen for future energy use.
The Most Important Things To Remember
Regardless of how experienced of a runner you are, or how far you run each time, it is very important that you stay properly hydrated for optimal performance. Your body needs the glycogen for fuel and water to ensure that all of your organs perform properly. Being dehydrated can lead to serious risks to your health before, during or after your run.
If you are going to drink sports drinks, you are encouraged to look for low calorie alternatives. The important part of the sports drink is the electrolytes, not the sugar for energy. You have already fuels your body with the right type of carbs and do not need sugar to enhance this energy level. Remember, only drink these types of drinks during or after you run. You really do not need to replenish your electrolytes before you run.
There is one final thing to remember before you run for optimal performance. When you load up on carbs before you run, make sure to give your body at least two hours to process what you eat. It takes your body a minimum of two hours to absorb the glycogen and get it ready to burn as energy. Giving yourself at least two hours between your meal and running will also reduce the risk of cramping from having a full stomach.
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