Pre-workout and Post-workout nutrition guidelines for runners are very important to follow. Carbohydrates are the preferred fuel for during training, especially for pre-workouts and post-workouts. Athletes will typically consume 55-65% of total daily calories from carbohydrates.
Pre-Workout Nutrition Guidelines: Fill the tank
- High-carbohydrate meals elevate blood sugar and boosts energy level.
- 300-400 calories an hour or two before; 1 gm/kg of body weight of carbohydrate is recommended (kg= wt in lbs/ 2.2).
- Examples: A sports bar and 8 oz of sports drink; 2 slices of whole-wheat toast with jelly and a banana.
- Warning: Never try something new on race day.
Post-Workout Nutrition Guidelines: Recovery
- Minimizes post-workout fatigue and speeds-up your recovery.
- Consume 1.5 gm/kg of body weight of carbohydrate and a small amount of protein within 30 minutes of exercise and again two hours later.
- High-carbohydrate fluids recommended for initial post-workout to promote rehydration.
- Examples: Bran muffin and a cold glass of skim milk; tortilla filled with grilled chicken, salsa and low fat cheese; slice of leftover veggie pizza; sports bar and 8 oz. of juice.
Fluid Guidelines: Hydration is the key
- Drink adequate fluids on a daily basis (a minimum of 2-3 liters of water).
- Drink up to 16 ounces over the last 30 minutes prior to exercise.
- Drink 5 ounces every 15 minutes during exercise. Drink according to a schedule.
- Drink 16 ounces for every pound of body weight lost after exercise.
- Water is an appropriate beverage for exercise lasting an hour or less.
- Sports drinks containing 4-8% carbohydrate can improve performance during exercise over one hour.
- When you are thirsty, you’re probably already dehydrated about 1% of body weight.
- When fully hydrated, urine color should be clear or pale yellow
Caffeine and Alcohol
- Caffeine and alcohol both act as diuretics and increase your water loss.
- Drink the equivalent amount of water or hydrating beverage when you drink an alcoholic or caffeinated beverage.
- Monitor your urine color, volume, and frequency.