What to eat before, during, and after running?
"Hitting the wall? Didn't happen for a long time. I avoid it with me nutrition strategy - just a few points of attention in my food pattern. And I like to share my tips and tricks."
The main rule to successfully complete your trail run, marathon or long distance run with nutrition is: test it first. What's good for one, is a counter-productive for the other. Trial and error is the best training.
NUTRITION BEFORE RUNNING
First things first: filling the fuel tank. Starting with an empty tank, that's meant to go wrong. But what should you eat? It all depends on the kind of activity.
Did you plan a long distance run or a marathon? You absolutely need some extra carbs. Pasta, white bread, rice or pancakes are your partners in crime. Try to avoid the amount of fat, proteins and fibers.
Is the activity rather short, but heavy? Eat a small snack with enough (simple) carbs. Good examples are a banana, a toast with jam, or an energy gel. An extra amount of proteins doesn't do any bad, too.
Whole grain pasta with minced meat? Forget it.
Pancakes with jam or honey? Absolutely.
A slice of bread with chocoa? No, I don't think so.
When should I eat this portion of carbs? The main rule is 2 to 3 hours before you leave. That way, the complex carbohydrates have time to sink in. 15 minutes before you start running, you can refill your energy with a small snack, like a banana, gel or bar.
Examples of energetic nutrition:
What does carbo-loading mean?
Carboloading, also known as 'storing carbs'. You prepare your body for a long or intense activity by eating more carbs the days before. The goal is to increase the glycogen stored in your body above the normal amount to use as fuel during exercise. That way, you avoid fatigue during exercise.
When should I carbo-load?
You don't have to eat such an amount of carbohydrates before every training or race. Carbo-loading is only effective in events that last more than 90 minutes, and when you push your power to its limit. Think of a triatlon, marathon or ultrarun.
How to carbo-load?
Usually, we recommend to start carbo-loading two days before the race. Make sure your three main courses consist of enough carbohydrates. Avoid fibers and fats, because they may strain your stomach.
How many carbs you should take? We take 10 grams carbs per kilogram of body weight. Yes, that's a lot. Aren't you a large eater, or can your stomach be irritated by the amount? You can add a carbo-loader in your nutrition routine.
NUTRITION DURING RUNNING
GELS
Most runners use gels during a long distance training or race. It's the most convenient way to fuel. One gel usually delivers the same amount of energy as 500ml of sports drink (depending on the type of gel and drink). The disadvantage: you might not like the texture of the gel, and therefore prefer sports drink.
Isogels
An isogel is added with water to make the substantion less thick. It's easier to consume the gel and you don't necessarily drink with it. The amount of carbs is less than an energy gel, which means you should take more of it for the same level of carbs.
Energy gels
An anergy gel contains less water. That creates a somewhat syrupy texture, which means you better drink with it. Not bad at all, because hydration is another important thing during running. Plus, an energy gel delivers more carbs than an isogel.
Caffein gels
Caffeïn in gels provoke a mental boost during heavy activities. But, you better keep them for the second part of the race, so you can fight the fatigue. But please note: everyone reacts different on caffeïn gels, so chances are they trigger digestive problems.
SPORTS DRINK
A sports drink is the perfect way to refill energy and electrolytes during your activities. But, you have to drink a large amount to get the same energy as gels. Think about 500ml of sports drink per hour.
We distinguish different kinds of sports drinks: hypotonic, isotonic, and hypertonic sports drinks. The difference is the amount of carbs.
Hypotonic sports drink
A hypotonic sports drink contains up to 4 grams of carbohydrates per 100ml. This amount is not enough to get energized during long distance performances. These drinks are meant to stay hydrated.
Isotonic sports drink
An isotonic sports drink consists of 4 to 8 grams of carbs per 100ml. Usually that's enough to give your body the energy it needs. At the same time, your body stays hydrated.
Hypertonic sports drink
A hypertonic sports drink delivers more than 8 grams carbohydrates per 100ml. These drinks slow the emptying of the stomach, which especially delays the absorption of water. It's a good alternative to drink as a carbo loader before a long activity.
The guidelines for nutrition during running
Whether you should eat during your activities or not, depends on the duration and intensity of your activities.
- A slow one-hour run can perfectly without extra energy on the go.
- 90 to 120 minutes of running or cycling ask for about 30 grams of carbohydrates per hour. That's the same as 500ml of isotonic sports drink, a banana, an energy bar or gel.
- More than 2 hours? Go for 60 grams of carbs per hour.
- From 3 hours or more, you should focus on a carbs intake of 90 grams per hour.
Tip: when running marathons or ultraruns, you better opt for products with a 2:1 glucose-fructose. These are in general best for your stomach.
NUTRITION AFTER RUNNING
Finally crossed the finish line. And then? Your muscles and body really ask for the right nutrients.
Ideal is a combination of 20 to 30 grams of proteins with 0.6 to 1.2 grams of carbs per kilogram of body weight. Simply said: a good recovery shake. But a chocolate milk is a nice alternative. The only disadvantage is that the proteins will sink in slower.
Examples of good recovery shakes:
Sports nutrition at Runners' lab
At Runners' lab, you find the sports nutrition you need for trainings and races. Think of gels, bars, or sports drinks.
To fully recover after a run, we have recovery shakes to refuel your resources.
Do you have specific questions about our nutrition and the right use during running? Please contact our Live WhatsApp team or visit one of our Runners' lab stores.