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PRE- AND POST-RUN NUTRITION FOR LONG-DISTANCE RUNNERS

By Marcia Scott

FUELING FOR THE RUN

As runners, our diets are important not only for maintaining good health, but also to promote peak performance. Proper nutrition and hydration can make or break a workout or race. What we fuel our bodies with can significantly affect how we feel and perform. We’ve covered what to consume during your run to be able to get in longer distances, but we also want to talk about pre- and post-run nutrition.

PRE-RUN NUTRITION

It’s important that you have an eating plan prior to your training for runs and races. Having a small meal or snack with adequate carbs will ensure your energy needs are met during your run. A few things to note:

• Don’t start on an empty tank.

• Take in 75-100 grams of carbohydrates (300-400 calories) 1 1/2 – 2 hours prior to exercise.

• If you miss the snack, try 25-30 grams of carbohydrates (1 gel or 1 banana) plus 8 ounces of water 30 minutes prior to workout.

POST WORKOUT: LET THE FUN BEGIN!

After a long workout, it’s important to refuel your muscles for recovery. Take in both carbohydrates and protein. Ideally have this meal within 30-60 minutes of finishing your workout. This will enable the most glycogen to be stored.

QUICK & EASY PRE-WORKOUT NUTRITION IDEAS

• 1 banana with 1.5 T. peanut butter • 1/4 cup reduced fat cottage cheese with 1 T. jelly, banana and 1/2 cup strawberries

• 1 package (2 bars) Nature’s Valley Granola Bar with 8 oz. skim milk • 1 cup reduced fat chocolate milk with 1 medium piece of fruit like an apple

• 1 cup Wheaties Cereal with 1 cup 2% milk with banana • 1 whole wheat pita (4”) + 1/4 cup hummus

• 16 Animal Crackers with 8 oz. skim milk • 1/2 bagel with 1 T. peanut butter

• 1 low fat yogurt + 1/4 cup low fat granola • 1 hardboiled egg, 1 slice 100% whole wheat toast with 1 T. jelly

• 1 low fat pudding cup + 3 T. peanuts

ON THE GO

• 4 Fig Newtons with light string cheese • 1/4 cup dry roasted peanuts with 1/4 cup raisins

• 1 Luna Bar with 1/2 cup grapefruit • 1 Quaker Oatmeal On the Go Bar with light string cheese

• 1 piece 100% whole wheat bread, 1 T. jelly, 1 T. peanut butter • 4 dried apricots, 1/4 cup Fiber One cereal and 1/4 cup dry roasted peanuts

Marcia Scott is the Sports Training Program Coordinator and Coach at Fleet Feet Sports. For more information call (901) 761-0078 or visit fleetfeetmemphis.com.

Examples:

• Bagel and 2 T. peanut butter

• Clif Bar/Powerbar/Harvest Bar with 16oz. 1% milk

• 2- 4” waffles (toasted) + 3 T. peanut butter + 1 T. jam

• 1 c. oatmeal with 1 c. low fat milk, 1 pear & 1/4 c. trail mix

• 1 baked potato + 1/4 c. shredded cheese + 1 c. broccoli + 2 t. butter

• 1 baked potato + 1/4 c. shredded cheese w/ 1 c. low fat milk and 1/2 c. apple sauce

• 1 c. mac & cheese w/ 1 banana & 1/2 c. low fat milk

• Grilled cheese w/ tomato soup, 1 c. low fat milk and 1 orange

• 2 hardboiled eggs w/ 1 slice toast + 2 T. jam + 1 orange + 1 banana + 1/2 c. cottage cheese

• 1 low fat fruit yogurt with 1 banana and 8 oz. sports drink

• 1 low fat fruit yogurt with 1 package (2 bars) Natures Valley granola bars

• 1 pita bread + 1/4 c. hummus/refried beans with 1 banana & 1 string cheese

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