08 Jul 2014

Fuel Your Body Effectively Pre/Post and During Your Running Program

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By: Geoff Rubin, Fitness Propelled: CPT/CIFT/TRX II

Our bodies are constantly on the go and we know the importance of what we fuel ourselves with has a direct correlation on the performance of what we can get out of it. Every fitness program emphasizes certain nutritional guidelines, whether you are looking to bulk up, lose weight, or sustain your energy levels throughout your day. Running is no different and requires specific nutritional guidelines in order to sustain pace, increase distances and derive marked improvements in speed/time. Below, we will emphasize a few critical nutritional components towards improving your “Running” program:

Before You Exercise:

Stay away from the snack if you are running for less than an hour. When needing a boost, have 100 calories of mostly carbs, like a couple of handfuls of whole-grain crackers. If you do not have time for a quick snack, drink 8 to 12 ounces of water or a low-cal sports drink such as a Gatorade G2 and get to your run. If running longer, (over 3 miles) eat a combo of protein and carbs, like peanut butter with a banana or apple and multi-grain toast (200 to 300 calories), about an hour beforehand.

During Your Run:

Consume 6 to 8 ounces of H2O or other fluids every 15 minutes to stay hydrated or every mile and a half. When running over an hour, your body will want more than water. Sports drinks give you the electrolytes, fluids, and sugar-filled carbs you need. Recommendations for sports drinks include: Coconut Water, Emergen-C Electro Mix formula. Energy gels are also potential alternatives.

When You Are Done:

Emphasize the need to refuel effectively by eating within 30 minutes post-workout.   This is when your muscles replace their power supply fastest. For example, grab an 8- to 12-ounce glass of chocolate almond milk or a combo of mostly carbs being rice cakes or pretzels, and a combination of fruits. Target your carbohydrate consumption to (75 to 80 percent) with some protein (20 to 25 percent).

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Sources:

Alyssa Shaffer – Fitness Magazine

 

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