By Sara Rose Snelling, Nutrition Lifestyle Consultant, All on the Table
These tips will help improve endurance and recovery, and there’s a little tip in here for those of you that feel the need for speed.
Day-of Fuel for Your Run:
Pre-run snacks help maintain your muscles’ optimal blood sugar levels, and can help restore carbohydrate stores (glycogen).
Plan to eat this snack 45 min-1 hour before your run. Plain pasta, cereal, toast, pretzels, a bagel or English muffin, breakfast bar, coconut water and fruit smoothies are all examples of easy-to-digest, high-carbohydrate options.
Another great option is old fashioned oatmeal. This high-fiber, low glycemic index food will fuel a longer workout while providing you with a toasty, cozy breakfast as the leaves change color.
Your goal should be to aim for about 15 to 25 grams of carbohydrates pre-run*.
Wild Salmon- An excellent source of Omega 3s which boost heart health by giving you more elastic blood vessels and improving nervous system function.
Cherries- The most antioxidant-rich fruit on earth, containing anthocyanins, which maintain healthy blood vessels and aid in the prevention of muscle damage in strenuous exercise.
Green Tea- A beverage high in catechins- a class of antioxidants that increases both endurance and the muscle’s ability to burn fat by reducing the free radicals that inhibit fat-burning.
Eating cooked beets or spinach acutely improves running performance- they both have nitrate. Nitrate helps you go fast! So if you’re sprinting today, add some beets or a little spinach to your pre-run meal- have a beet salad!
For those with a more sensitive digestive tract:
To avoid those icky symptoms like gas, nausea and cramping, pre-run snacks should be high in carbohydrates, low in fiber, and low in fat, and unseasoned!- so you may want to skip the beet salad.)
Fuel for Recovery:
Get a high-carbohydrate, high-quality snack in, within 30 minutes of running. Aim for 12-15g protein, and 35-50g of carbohydrates*.
Some post-run suggestions:
Trail mix with dried fruit, soybeans, cereal or pretzels
A peanut butter and jelly sandwich
An energy bar with a mix of carbohydrates and protein
A handful of salted nuts with pretzels
Pita bread with hummus
These are great tips for endurance and recovery, even speed! But don’t forget to stretch before and after your run to prevent injury.
And hydrate hydrate hydrate! Before and after! Yes we need to replenish but being properly hydrated before your run can also help prevent fatigue and muscle tears.
Follow these tips and you should be in good shape for your next vamoose.
*Not sure what 35 g or carbs look like?
These charts will help you see what this recommended amount of protein/carbs look like on your plate: