Basic Nutrition Running Tips

Pre Workout Nutrition

It is important that you have an eating plan prior to your training runs and races. Having a small meal or snack with adequate carbs will ensure your energy needs are met during your run.

 During

In exercise lasting greater than one hour, carbohydrate ingestion is necessary to maintain a sufficient concentration of blood glucose for energy production. It is recommended to ingest 30-60 grams carbohydrate/hour based on body weight of the individual. This can be achieved by taking in 1 packet of GU every 30-45 minutes with water.


Post Workout - Let the fun begin!

After a long workout, it is important to refuel your muscles for recovery. Take in both Carbohydrates and Protein. Ideally have this meal within 30-60 minutes of finishing your work-out; this will enable the most glycogen to be stored.

- Jen McCauley - RRCA Certified Running Coach 

Fleet Feet Staff's Pics for a Half Marathon Race:

Lisa Krupp - "I eat 2 hours before run, gel at 5 and 10, strawberry banana gu."

Adrianna Hurst - " A Gel before and 1 about mile 5-6 (I like strawberry clif shot) skratch during and water at water stops"

Annie Fuller - "I eat my usual breakfast and then 1 gel (GU w/caffeine) around 45 min and another gel around 1.5 hr. And, water from water stops😊"

Jen McCauley - "20oz of nuun before race, huma gel around mile 7 (sometimes I gel 2x @ mile 5 and 10), sipping water through run"

 

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