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 […]
post-run recovery
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Top Takeaways and Key Concepts Hydrate before your run: Drink 16 ounces two hours before running and 8 ounces just before. Choose hydration wisely: Opt for water or sports drinks with electrolytes, not sugary sodas. Recognize dehydration signs: Be alert to dizziness, fatigue, dry mouth, or decreased performance mid-run. Use […]
Top Takeaways and Key Concepts Prioritize carbohydrates before a run: Fuel with whole grains, fruits, and vegetables to provide lasting energy. Incorporate protein for recovery: Consume protein-rich foods within 30 minutes post-run to help muscle repair. Hydrate consistently: Sip water throughout the day and hydrate before and during runs to […]