Tips to Improve Your Running – PART 3 What to Eat and Drink and When to Do So

July 31, 2019

  • Hydration – leading into any run, especially on the day of the event, it is important that you go into the run well-hydrated. And throughout the run, make sure you use the water-stations to re-hydrate.
  • Nutrition Before A Run– it’s important that you plan the timing of your meals to ensure each meal can be digested prior to your run and won’t affect your ability to run. And don’t eat or drink anything new before or during a race. Stick to what you know works best for you. If you have a light, high-carb meal, you can probably run 90 minutes after you eat. However if you have a heavier, larger meal that’s high in protein and fat, it generally takes longer to digest so you might need to wait up to 2-3 hours before running. For most people, this is usually enough time for food to empty from the stomach. You can also grab a small snack that’s low in fat and protein but high in carbs, 15-6 minutes before a run if you know it is going to benefit you rather than hinder your performance.
  • Nutrition After A Run – it’s important to refuel your body with a combination of carbohydrate and protein-rich foods or beverages within 20-40 minutes after any race, speed workout or long run. Your body will need carbohydrates to help restore your muscle glycogen levels that have been depleted… and protein is necessary to repair and build muscle cells.

By Emily Negus – Personal Trainer, Anytime Fitness Frenchs Forest (B.Sc. Exercise Scientist, Accredited Athletics Coach)

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