Basic "on the run" nutrition and hydration guidelines
Basic "on the run" nutrition and hydration guidelines
Pre-run:
Consume 25-50g carbs 1-2 hours before exercise. Try an energy bar, bowl of cereal, bagel, fruit...your usual diet.
Drink 8-16 oz. of water or combine with the above in a carbohydrate drink.
During run:
Consume 25g carbs for every 45 minutes of exercise. Go for a gel pack. They typically contain 25-30 grams and are easy to digest.
Drink 4-8 oz. water or diluted sports drink for every 15 minutes of exercise.
Post-run:
Consume 25-50g carbs immediately after exercise. This can be a combination of food and drink. Of course, you will need to re-hydrate with water while eating an energy bar, bagel, or some form of carbohydrate. Or, you can drink 25-50 grams of carbohydrates in a sports drink if you have a hard time eating right after a workout.
Begin drinking 16 oz. of water for every pound lost during exercise. Continue to drink water throughout the day.
Consume another 25-50g carbs 30 minutes after exercise.
Consume 50-100g carbs and 20-40g protein 1 hour after exercise. This is a good time to eat a well balanced, sit-down meal. Soup and a sandwich, salads, whatever suits your tastes. Chicken and tuna are great sources of protein.
Consume 50-100g carbs per hour and 20-40g protein every 2 hours.
Continue to do this for 6 hours after your run. You will find that by following this routine, especially on your long run days, you'll feel refreshed rather than exhausted after your workout.
