Fueling your body correctly is a crucial part of being a runner. What you eat before, during, and after your runs can impact your performance, recovery, and overall health. In this ultimate guide to fueling your runs, we will explore the different types of foods and drinks that can help you achieve your running goals.
- Pre-run fuel: Eating before a run is important because it provides you with the energy you need to perform at your best. It is recommended to eat a meal 2-4 hours before your run, consisting of complex carbohydrates and some protein. Good options include a bowl of oatmeal with fruit, a turkey sandwich, or a sweet potato with chicken.
- Hydration: Staying hydrated is also important, especially in hot and humid conditions. Aim to drink at least 17-20 ounces of water 2-3 hours before your run, and then 7-10 ounces of water 20-30 minutes before your run. During your run, it is recommended to drink 4-6 ounces of water every 20 minutes.
- Mid-run fuel: For runs longer than 60 minutes, it is recommended to consume 30-60 grams of carbohydrates per hour. This can be in the form of energy gels, chews, or sports drinks. It is important to experiment with different options during training to find what works best for you.
- Post-run fuel: After a run, it is important to replenish your body with the nutrients it needs to recover. Aim to eat a meal or snack within 30 minutes of finishing your run, consisting of carbohydrates, protein, and some healthy fats. Good options include a banana with peanut butter, a turkey sandwich, or a smoothie with Greek yogurt.
In conclusion, fueling your runs correctly is an essential part of being a runner. Eating a balanced diet, staying hydrated, and consuming the right nutrients before, during, and after your runs can help you perform at your best, recover quickly, and stay healthy.