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Nutrition
Eating on the Run: Fueling Tips Before, During, and After Exercise
By Rebecca Scritchfield, MA, RD, LDJuly/August 2009
For the Washington Running Report
As a runner, how much you eat and drink can make all the difference in your performance. You run well on race day when you train well--and that includes your eating plan. Whether you compete in one race or one hundred, this article will help you fuel to the finish. If you are a runner competing in 10-mile distances and greater--heads up, fueling is essential to prevent injury and illness for endurance athletes.
Before the Run
Eat a meal two to three hours before your run. Get your carbohydrates (the body's gasoline) and protein. Keep fat and fiber low to ease the GI tract. Bagels, toast, and oatmeal seem to work well. A little peanut butter or egg can add some protein. If you do not have a couple hours before your workout, it does not mean you cannot put some fuel in the tank. You are better off choosing simple sugars from a piece of fruit or fruit juice and some white toast.
During the Run
When you are out there running in this DC heat, the biggest concern is dehydration. Losing two to three percent of your body weight through sweat is easy to do if you do not drink enough. Your body sweats more in the heat to try to keep you cool. Some people are not as efficient at sweating during exercise, and they can be at particular risk for dehydration or a heat-related illness.
Staying well hydrated is essential for top performance during your runs. Drink sips of fluid every 15 to 20 minutes. Do not just run and wait to get thirsty. Dehydration can be deadly. Signs of dehydration include dry mouth, fatigue, weakness, nausea, chills, and head rushes. If you experience this, stop running, seek shade, and rehydrate with fluids. If you are overheated, wet your shirt and body with extra water. Place cold, wet clothing under the armpits or on the groin area. Ask someone to stay with you or help you get medical attention.
Sports beverages are beneficial for hydration and maintaining fluid balance. The water and electrolytes (sodium and potassium) help prevent dehydration and carbohydrates delay fatigue. Be careful of "diet" sports drinks with sugar substitutes. You need the calories during the run. Examples of sports drinks that fit the bill include Gatorade, Powerade, and Cytomax. Perpetuem may be better for multi-hour training sessions, such as long runs (half marathon distance and greater) and the cycle leg of triathlons, especially if you feel hungry during training. It contains some protein, which can help keep you from getting hungry during training.
You will get some calories from the sports drinks, but it is not enough to delay fatigue during endurance training. Sports gels, beans, and gummies all provide beneficial amounts of carbohydrates and electrolytes. You would have to drink two cups of a sports drink to get the amount of carbs in a small gel. This concentrated energy helps minimize stomach aches and bloating that can occur. Here are a few products that are worth testing out when fueling up:
- GU Energy Gels ("Chomps"--90 calories, 23g carbs, 2% DV sodium, 1% DV potassium)
- PowerBar energy gels ("Powergel"--110 calories, 26g carbs, 2% DV sodium, 1% DV potassium)
- CLIF ("Shot Bloks"--100 calories, 24g carbs, 3% DV sodium, 1% DV potassium)
- Jelly Belly ("Sports Beans"--100 calories, 25g carbs, 2% DV sodium, 2% DV potassium)
It is a good idea to have one packet per hour during a run. Personally, I like to take a gel at mile 9 for a 13-mile run, and again at mile 16 for a 20-mile run. There is no single solution that works for everyone. Practice and experiment with this during your long runs or triathlon brick workouts to find out what works best for you.
After the Run
After a long, hot run you need to replace fluids and the glycogen you just burned through. Drink water as soon as you finish the run. Then move on to some liquid calories. A convenient tasty way to accomplish both is to drink one to two cups of low-fat chocolate milk as soon as you can. This recovery beverage contains a favorable ratio of carbohydrates to protein, as well as providing fluid. You can use lowfat chocolate soymilk if dairy is a problem for you. The carbohydrates get stored for the next training run and the protein helps build muscle. Have a healthy "sports" meal one to two hours after finishing your run. Thick crust veggie pizza, grilled chicken with mac-and-cheese, and beef stir-fry with one to two cups of rice are just a few suggestions. Try to avoid "rewarding" yourself with high fat. Fat has no performance benefit and may keep you from getting the carbs and protein you need to recover your best.
Everyone is different so you have to find what works for you. Your fueling plan should provide a performance benefit. The plan should help you run strong, delay fatigue, and minimize recovery soreness. If you are having trouble with a fueling plan or are not sure what to do, consult with a sports dietician early in your training so you can make tweaks along the way and finish strong. If you are a first-time marathoner, you might want to pick up a copy of Nancy Clark's latest book, a food and nutrition guide for people attempting their first or second marathon.
Rebecca Scritchfield is a registered dietician specializing in performance nutrition and weight management. She regularly runs marathons and half marathons in the DC area. Visit her Web site and blog at www.elitenutritiondc.com. Send correspondence regarding this article to: rscritchfield@gmail.com.