I didn’t mention this about my run yesterday because I get a little embarrassed about this kind of stuff but….I had to make a stop in the woods. I know, TMI but we are runners and it happens. For a few years I had an iron stomach and could handle anything and everything before I ran but not anymore, I have to be really careful. I think that it is really important that we constantly try to improve our fueling for running so that we can be the best runners that we can be!
I found an article from Runner’s World all about eating tips for runners…found HERE.
1. Eat Before. Eat AT LEAST 30 minutes before you head out for your run. They recommend a 3:1 carb:protein ratio, carbs will give you energy and the protein and a little bit of fat will help the energy to last a little bit longer. Ideas: honey on toast, oatmeal, banana and pb, granola, energy bars, pb toast and I personally like a white bagel PLAIN (no protein…I gotta find something that works for me to get in some protein).
2. Or Sip Something. If you wake up and you aren’t hungry and you are just running a few miles they recommend just taking a few sips of whatever gets you moving. A bunch of studies show that caffeine can improve your performance.
3. Carry Candy (they read my mind). Obviously you need to refuel if you are running for more than 75 minutes. You can use anything from shot blocks to swedish fish to dried fruits! Find what works best for you and what can give you a quick boost of glycogen and energy. I am thinking that My Little Pony fruit snacks are going to work well for my next run.
4. Drink While You’re Out. Water is great for anything less than 45 minutes…grab a drink with carbs and electrolytes if you are going longer than an hour! Get used to practicing with these drinks for races. Cytomax is both our favorite electrolyte/carb/sport energy drink.
5. Run to the Fridge. This article advises to refuel within 30 to 60 minutes after your workout and they call it the ‘glycogen recovery window.’ This is the time that your body needs nutrients big time in order to repair muscle tissue from your workout.
6. Pour Chocolate. “A 2006 Indiana University study found that low-fat chocolate milk, with its optimal carbs to protein ratio, was more effective than gatorade at speeding recovery after exercise.” Plus it is delicious and double bonus it is cheap and triple bonus it has protein in it that many sports drinks do not. You know I love my chocolate milk. We need to go grocery shopping….good thing today is a rest day so that we aren’t fight over the last little bit of milk.
7. Carb Up. “Any complex carbohydrate you enjoy are a good choice the night (or day) before a race, long run or hard workout.” Pizza for this girl.
8. BE WARY!!! “Meat, dairy, high-fat foods, and fiber too close to your effort may make you just run to the port-potty.” I guess the fact that I had a salad the size of a large pizza and enough cheese on my pizza for a week probably had to do with my problems yesterday.
9. Be Boring. Stick with what you know works for YOU! If you do try something new the night before, just focus on making it healthy… “Deena Kastor ate low-fat, high-carb Chinese food the night before winning the 2008 Olympic Trials in Boston. She said, ‘My husband got take-out from PF Chang’s, I’d never eaten Chinese food the night before a race.’ And her husband said, ‘Well, you are trying to make the team for Beijing.”
10. Then Have Fun. Eat something delicious after a long run or race (or any workout in my opinion:) This is a big part about why we run right!
Stomach of steel or do you have to be careful about what you eat before you go run/workout?
What is the strangest thing that you have eaten while running?
-A pb and jelly sandwich…seriously, I used to be able to eat anything and be fine as I ran!
Do you eat before EARLY morning runs? Do you drink anything before early morning runs?
Ever had to stop during a race for the restroom?