Fueling your performance
The Boston Marathon is right around the corner and the city is starting to come alive for the best day of the year! As training programs ramp up, it’s important to make sure you’re fueling yourself properly to keep up with the demand.
Our own Dr. Elyse Harrop hops on the blog today to talk about fueling for running. She not only talks the talk but walks (runs) the walk as she is currently training for Boston herself!
Take it away Elyse,
Proper nutrition plays a crucial role in optimizing performance and recovery. Whether you're training for a marathon or just enjoy distance running, getting the right nutrients is key for sustaining energy levels, enhancing endurance, and preventing fatigue. Remember: food is fuel! Below are some top tips to keep in mind!
1. **Prioritize Carbohydrates:** Carbs are your body's primary source of energy during endurance activities. Complex carbohydrates like whole grains, fruits, and vegetables are great pre-run meals and snacks - they provide a steady release of energy throughout your run.
2. **Don't Forget Protein:** Protein helps repair and rebuild muscle tissue damaged during long runs. Include lean sources of protein such as poultry, fish, tofu, beans, and dairy products into your meals and snacks.
3. **Stay Hydrated:** Proper hydration is essential for optimal performance and recovery. Drink water regularly throughout the day, and be sure to hydrate before, during, and after your runs. Consider using sports drinks or electrolyte supplements during longer runs to replenish lost fluids.
4. **Timing is Key:** Eat a balanced meal containing carbohydrates, protein, and a small amount of fat about 2-3 hours before a longer run (we need the fuel but also need some digestion time). For shorter runs, opt for a lighter snack 30-60 minutes beforehand.
5. **Don’t hit the wall!:** Experiment with different forms of fuel such as energy gels or chews, or real food like bananas or energy bars to find what works best for you. A good rule of thumb is runs that are 60min+ require fuel while you’re running.
6. **Focus on Recovery:** After a run, refuel with a combination of carbs and protein to begin muscle repair and to replenish glycogen stores. A 3:1 or 4:1 ratio of carbohydrates to protein is ideal for promoting recovery.
Every runner is unique, and it may take some trial and error to find the nutrition strategy that works best for you. Take the time to experiment and find what works best for you - the results are worth it!
Optimizing your fueling but still feel fatigued, slow, or plagued by injury? Book a FREE discovery call and come see us at The METHOD - we’ll work together to find a training strategy that has you achieving your goals in no time.
