Jogging often means slipping on those sneakers and hitting the pavement. Ever thought about what’s powering that run? Don’t forget, nutrition is as crucial as your workout routine! If you’re anything like me, you probably wonder how to keep your energy up without feeling like a limp noodle after every […]
Running Nutrition and Hydration
10 posts
Top Takeaways and Key Concepts Balance macronutrients: Include carbs for energy, protein for muscle recovery, and healthy fats for sustained energy. Choose quality carbs: Opt for complex carbs like whole grains, fruits, and vegetables for steady energy release. Power up with protein: Post-run protein helps rebuild muscles; Greek yogurt with […]
Top Takeaways and Key Concepts Understand energy needs: Your body uses glycogen for energy; refuel when those stores are depleted. Pre-run fueling: Eat carbs and protein 2-3 hours before, or a quick snack 30 minutes before. Snacks during the run: Consume carbs every 30-45 minutes; go for easy-to-digest snacks. Post-run […]
Top Takeaways and Key Concepts Protein aids muscle recovery: After a run, protein helps repair muscle tears and rebuild strength. Choose diverse protein sources: Mix plant-based and animal proteins like beans, chicken, and tofu for variety. Timing matters: Consume protein within 30 minutes of finishing your run for optimal recovery. […]
Top Takeaways and Key Concepts Understand electrolytes: Sodium, potassium, magnesium, calcium, and chloride are essential for muscle function and hydration. Hydration balance: Don’t just drink water; replenish electrolytes lost through sweat to avoid fatigue and cramps. Choose electrolyte sources wisely: Opt for low-sugar sports drinks, or use electrolyte tablets or […]
Top Takeaways and Key Concepts Hydrate before your run: Drink 1-2 glasses of water about an hour before starting your run. Use hydration packs or bottles: Carry water efficiently without added weight or discomfort during the run. Incorporate electrolyte drinks: Replenish lost minerals with sports drinks or electrolyte tablets during […]
Top Takeaways and Key Concepts Refuel with carbs, protein, and hydration: Post-run snacks should replenish glycogen and repair muscles. Bananas are a perfect snack: Portable, rich in potassium, and help prevent cramps after a run. Nut butter adds healthy fats: A spoonful of almond or peanut butter keeps you full […]
Top Takeaways and Key Concepts Hydrate before you feel thirsty: Sip small amounts of water regularly throughout your run to prevent dehydration. Plan hydration stops: Identify places to refill your water bottle during longer runs. Choose the right fluids: Opt for electrolyte drinks if running longer than an hour for […]
Top Takeaways and Key Concepts Fuel within 30 minutes post-run: Your body is primed to absorb nutrients right after exercise; don’t delay refueling. Prioritize carbohydrates for energy: Include whole grains, fruits, and vegetables to replenish glycogen stores effectively. Add protein for muscle repair: Aim for 10-20 grams of protein to […]
Top Takeaways and Key Concepts Choose complex carbs for energy: Focus on whole grains, fruits, and vegetables to fuel your run effectively. Include protein for muscle support: Eat lean proteins like eggs or Greek yogurt to help with muscle recovery. Hydrate before your run: Drink water throughout the day to […]