She Strengthens

Fuel Your Run: A Guide to Optimal Performance

Understanding the Importance of Nutrition

When it comes to running, many of us focus on speed and distance, but neglect a crucial aspect: fuel. Proper nutrition is essential to optimize performance, and it’s not just about filling up right before a run or relying on quick fixes. Eating right for your run requires knowledge of your body and some finesse.

Building a Running Meal Plan

Running burns a significant number of calories, so it’s essential to fuel up with ample calories. Here’s how to approach eating before, during, and after your run to make your training more successful:

Pre-Run Meal

Aim to eat a meal 3-4 hours before your run, consisting of high-carb, medium-protein, and low-fat foods. Carbs break down into glucose, providing energy for your body. Good options include:

• Turkey sandwich on whole-grain bread
• Oatmeal with milk, fruit, and nuts
• Stir-fry with rice, tofu or chicken, and veggies
• Pita with tuna and whole-grain toast

Don’t forget to drink 17-20 ounces of water with your meal, increasing this amount if you’re running in hot and humid weather.

Pre-Run Snack

Enjoy a light bite 30-60 minutes before longer runs to maintain sugar levels and reduce the risk of mid-run cravings. Choose snacks like:

• Banana
• Small energy bar
• Handful of crackers
• Half an English muffin with jam
• Half a cup of cereal with low-fat milk

What to Avoid

Steer clear of heavy, spicy, fatty, fried, or high-fiber foods before your run, as they can cause digestive issues.

Intra-Run Snacking

On longer runs, consider snacking every 20-30 minutes to maintain energy levels. Opt for:

• Dried fruit
• Power bars
• Energy gels
• Packets of honey
• Drinks with sugar, carbs, and electrolytes

Post-Run Meal

After your run, aim to replenish glycogen stores, repair muscle damage, and replenish electrolytes. Combine carbs, protein, and fluids in your meal. Good options include:

• Protein shake with fruit and carbs
• Hummus and pretzels with string cheese or jerky
• Grilled salmon with roasted sweet potatoes or rice
• Eggs with watermelon
• Penne pasta with grilled chicken and broccoli

Pro Tip

Eat your post-run meal as soon as possible, ideally within the first 2 hours after your workout. This helps your muscles rebuild glycogen stores more efficiently.

Healthy Energy Food Options

Not all energy foods are created equal. Look for high-quality bars, gels, or chews that provide sustained energy without causing a sugar crash. Our top picks include:

• This Saves Lives Dark Chocolate Hazelnut Granola Bar
• Bonk Breaker Real Food Energy Bar Peanut Butter & Dark Chocolate Chip
• Probar Bolt Energy Chews
• GU Energy Original Sports Nutrition Energy Gel
• Key Nutrients Electrolyte Recovery Plus Lemonade Replenishment Drink

Food Prep and Cooking Methods

While there’s no one-size-fits-all approach to food prep, consider quick snacks or meals that can be easily packed and consumed on-the-go. Cooking methods matter, too – opt for boiled, grilled, baked, or poached veggies to minimize digestive issues.

Sugar and Salt: Friend or Foe?

Both sugar and salt can be beneficial to a healthy running routine. Salt helps maintain fluid balance and supports muscle function, while sugar provides a quick energy boost. Just be sure to choose natural sources like honey, dried fruit, or fresh fruit.

Foods to Avoid

Steer clear of foods high in fat, caffeine, or those that cause indigestion, such as:

• Booze
• Fried foods
• Spicy foods
• Saturated or trans fats
• Full-fat dairy
• Heavily caffeinated drinks

Consistency is Key

Remember, fueling your body correctly is crucial to optimal running performance. Experiment to find what works best for you, and stick to a consistent eating schedule to support your running goals.