October 16 2017
A registered dietitian offers five fueling tips for runners new to the sport.
You just finished an awesome workout. You are feeling good and on a runner’s high. After chatting with friends, you finally head home. Suddenly you realize over an hour has passed since you completed your run and all you have had is water. This happens to the best of us. However, post-exercise fuel is just as important as the workout itself!
When: Consume a recovery snack within 30-45 minutes post-exercise. This time frame optimizes recovery and promotes the desired adaptations to hard training.
What: Carb + Protein + Fluid. Replenish glycogen (energy) stores in muscle with carbohydrate. Repair and regenerate broken down muscle tissue with protein. Re-hydrate with fluids and electrolytes. Reinforce your immune system by choosing nutritious whole foods.
How much: Aim for 40-50+ grams Carb + 15-20 grams Protein.
Choose on-the-go options to pack in your gym bag or leave in the car. This alleviates searching for food or fluids while in a post-workout haze. Stuck at the local deli? It’s okay to grab a coconut water or Gatorade and small bag of almonds. It will do the trick. Recover well and you’ll be running even faster!