Eating For Running
PreCompetition/PreRun Meals
• Goal: to optimize glycogen (stored glucose) in the muscles and liver, and promote adequate body fluid levels.
• The focus should be on: Fuel and Fluids. The Fuel component will come from Carbohydrate rich foods, and the Fluids from water, diluted fruit juice or fluid/electrolyte drinks.
• Meal timing should allow for gastric emptying (most food and fluids should be digested and absorbed) before the run.
• Food/Fluid examples:
-Fruit/diluted fruit juices (avoid acidic juices, concentrated juices, and prune juice).
-Breads and Cereals (avoid high fiber, high fat or sugary types before and during running).
-Lowfat Yogurt or Skim Milk (higher fat varieties require longer digestion).
• Carbohydrate range recommended: 1-4 grams/Kilogram of body weight 1-4 hours before competition or a training run. Example: 150lb runner= 68kg (2.2lb/kilogram). So this runner should eat 68-272 grams of Carbohydrates 1-4 hours prior to their run. This is equivalent to 272-1088 Calories from Carbohydrates. This wide range will take into consideration the meal timing, length of the run, the speed of the run, varying climatic conditions, and your individual caloric requirements.
Food/Fluids during Running
• Goal: to maintain optimal body hydration, electrolyte (sodium, potassium, etc.) and blood sugar levels during your run. Short runs of 1-5 miles in mild climatic conditions won’t require a significant amount of food or fluids during the run (assuming you prepared properly by eating/drinking before the run).
• In Hot weather drink up to 8-10 ounces of Cold water or Fluid/Electrolyte drink every 20 minutes during strenuous exercise. In Cold weather less fluid may be required. Warmer fluids may help maintain body temperature during a Cold Weather run. You may weigh yourself before and after a run in Hot Weather to see if you’ve consumed enough liquid and food during the run to maintain your bodyweight.
• Food/Fluid suggestions during a run: Cold water, fluid/electrolyte drinks like Recharge or Gatorade, Diluted fruit juices (add double the amount of water to dilute and enhance absorption, gu or other packaged and portable carbohydrate supplement foods, and fruit as tolerated.
Post Competiton/Training Nutrition
• Goal: to replace lost muscle and liver glycogen (stored Carbohydrates) and body fluids, and provide adequate quality protein to promote muscle repair.
• Try to consume 0.5 grams of Carbohydrate per pound of bodyweight. For example a 150lb person would need 75 grams of Carbohydrate (300 Calories) within two hours after a run, and another 75 grams two hours later. Now that the run is over focus more on whole grain higher fiber carbohydrate foods like: vegetables, fruit, whole grain breads and cereals, pasta, beans, etc.
• Most of the weight you lose during a run will be fluids. Drink regularly after your run until your weight normalizes.
• The primary role of Protein in the body is to build or repair body tissues. Consume some quality protein within an hour after your run (along with your fluids and carbohydrates) to help repair damage muscle fibers. High quality protein can be found in meat, chicken, fish, dairy products, eggs and protein powder supplements like Whey and Soy. I recommend one serving of Whey protein (roughly 20 grams protein) within one hour after your run to promote muscle repair. Whey protein is quickly digested and absorbed so it’s ideal right after exercise.
Additional Recommendations
• Don’t experiment with a new food or drink just before or during a competition. Use training days to experiment with foods and drinks until you determine what regimen works best for you.
• Body fluid losses of only 2% during running can impair blood circulation, and body heat regulation. Nutrients can’t be efficiently transported to muscles and wastes accumulate more readily resulting in fatigue and impaired performance.
• Early morning runners often skip eating and drinking due to a lack of time to wait for digestion. Run at a later time or at least drink diluted juice or an electrolyte replacement drink before and during the run to prevent dehydration and improve the running experience.
