4 Simple Nutrition Tips For Runners

You’ve set and signed up for your goal race, done your research and bought the perfect pair of running shoes, and put countless hours into creating the perfect playlist. Your ready to get out there and hit the ground running – BUT WAIT!

HAVE YOU THOUGHT ABOUT HOW YOU WILL FUEL YOUR BODY BEFOE YOUR RUN?

Those awful cramps and bloated stomach you sometimes feel during and after a good hard run is often the result of what you ate and drank BEFORE you got out on the path.

Everyone’s nutritional needs are different for running, the key is to find the combination that works for you and NOT vary from it. This takes a bit of trial and error. 

TAKE A LOOK AT THESE 4 TIPS ON PRE-RUN NUTRITION TO HELP GET YOU STARTED

1. Ideally, your pre-run meal should include a carbohydrate and a protein. Some of the combinations that I like are – sprouted grain or gluten free toast with almond or peanut butter. Banana and with a nut butter. For my pre-race meal I prefer gluten free oatmeal and a small scoop of protein powder in it.  Protein is important because it will sustain your energy levels throughout the run. Carbs are a runner’s friend not foe as well. Don’t be surprised if you develop a sweet tooth as you increase your distance running as well.

2. Your pre-run meal should be at least one hour before your run. This gives your body time to digest and absorb so you don’t get stomach cramps while running.

3. Watch your coffee intake the mornings of long runs… it is a diuretic and will cause you to urinate more frequently and it can also affect your bowel movements in an unpredictable way. Not enjoyable! Stick to your water in the mornings but only a cup an hour before the run

4. Use a food log to track your pre-run nutrition and how you felt during the run AND after completion.  When you find a combination of carbs and proteins that work for you don’t deviate from it.

Incorporating anti-inflammatory foods into your training nutrition can help speed recovery and prevent injury. Some good anti-inflammatory natural foods to cook with and eat throughout your training are:

1. Magnesium – found in almonds, avocado, brown rice and dark green vegetables.

2. Turmeric –a spice that can be added to your cooking

3. Ginger – great for those after run stomach issues but also helps with pain reduction

4. Glutamine – added to your shakes can help speed recovery and repair.

5. Water – flushes out toxins in your body that will speed recovery and repair

If you have any questions about running, whether it be about how to pick out running shoes, or nutrition, you can contact Leslie at leslie@vagusfitness.com (Leslie is a Calgary personal trainer located in NW community of Royal Oak)!

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