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So how can runners get enough calories and fluids to fuel their runs—and recover
properly afterward? Here’s the scoop:
Start the Run With Something in the Tank
If you run early in the morning, it's unlikely you’ll set the alarm two hours earlier
so you can sit down to a pre-dawn breakfast. Sack time is too precious. So as soon as
you get up to run, down about 16 ounces of a sports drink containing six to nine percent
carbohydrate. Most commercial products are in this range. Check the nutritional
information to be sure. If you run in the afternoon or early evening you can eat a
pre-run snack containing about 60 grams of carbohydrate if you're an average-sized
woman, 80 to 100 if you're a man. How much is that? Most energy bars contain about 40
grams of carbs and a banana packs about 30. Or try a bagel with jam and a handful of
raisins or a fruit bar about two hours before your run. (See sidebar for more
choices)
Prehydrate
You need some calories before the run, but you also need to be sufficiently hydrated. Most
people are chronically dehydrated because they drink coffee, a mild diuretic, and they
don’t drink enough water during the workday. So most runners start out
dehydrated—and it only gets worse from there. Additionally, research shows that
it’s difficult to rehydrate with water alone. If you're an early-morning runner,
the suggested pre-run 16 ounces of sports drink will hydrate you as well as supply
carbs. If you drink it an hour before the run, you'll be able to urinate just before you
start to avoid unwanted pit stops, and, more importantly, you’ll start out with fluid
levels high. But it’s fine to drink right before you run—brisk exertion makes the
kidneys shut down somewhat so you’ll probably get home before you have to hit the
john.
Drink During Runs of an Hour or Longer
Always drink before you feel thirsty. Your body’s sensation of thirst lags behind its
need for liquid, so when you feel thirsty, it’s already too late. Every 15 minutes,
slug down four to six ounces (several big swallows). If you're running an organized event,
you can often rely on aid stations. In training, carry a bottle in a holster that rides
comfortably in the small of your back (check your local running store). You can also carry
a bottle in your hand although some runners feel that the weight unbalances them. If you
forget to drink regularly, set the alarm on your wristwatch to sound every 15 minutes as a
reminder.
Hydrate After the Run
No matter how much fluid you ingest while running, in hot weather you’ll finish
depleted. There’s a simple way to be sure you’ve rehydrated after the
run—simply weigh yourself before and after, and compare the figures. If you’ve
lost weight, it’s water you’ve sweat out, not (unfortunately) fat. You’ll need
to drink 20 ounces of fluid for each pound of bodyweight you’ve lost while running.
Keep drinking until your weight has returned to normal, and your urine is plentiful and
pale yellow in color.
The Glycogen Window
One last step—but it might be the most important. Studies show that your muscles
replace their fuel (glycogen) much faster and more efficiently if you eat plentiful
carbohydrates immediately after endurance workouts. Your goal is to eat 60 grams of
carbohydrate (if you're an average-sized woman) or 80 to 100 grams if you’re an
average male. Your muscles will re-fuel best if you down this chow in the 15 minutes
after the run. The re-fueling process becomes less efficient after this two-hour
post-run “glycogen window.” Notice that the amount of carbohydrate you should
eat after the run is similar to what we’ve suggested you consume before a
late-day run. There's one exception—research indicates that if you mix four parts
carbohydrate with one part protein, your glycogen stores will top off more quickly.
That’s as simple as having cereal, a banana and some skim milk for protein.
If you follow these five steps, you’ll feel great while running and recover more
quickly. But most importantly, you’ll be able to run faster and stronger, thus getting
a better workout and building superior fitness.
Foods Providing About 50 g
Carbohydrate (CHO) per Serving |
|
Foods |
CHO Content
(g) |
Protein Content
(g) |
|
Thick pizza (1 slice) and 12 oz. soda |
60 |
15 |
|
Fruit yogurt (1 cup) and corn tortilla |
60 |
14 |
|
1/2 bagel and 8 oz. fruit juice |
60 |
7 |
|
Rice (1/2 cup) and beans (1/2 cup) and corn tortilla |
50 |
13 |
|
2 slices of bread and 8 oz. low fat milk |
50 |
12 |
|
English muffin, 1 tbs. jam, 8 oz. low fat milk |
50 |
12 |
|
Cold cereal (1 cup), 8 oz. low fat milk, piece of fruit |
50 |
8+* |
|
Pasta (1 cup) and marinara sauce (1 cup) |
50 |
8 |
|
Rice (1 cup) and broccoli (1 cup) |
50 |
8 |
|
Pancakes (3 large) and syrup (2 tbs.) |
50 |
6 |
|
Popcorn (4 cups) and 8 oz. fruit juice |
50 |
4 |
|
Pretzels (1 oz.) and 8 oz. fruit juice |
50 |
2 |
|
Graham crackers and 8 oz. low fat milk |
40 |
10 |
|
*Cereals are highly variable in protein content. |
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