Running Fuel

With summer almost here and the weather getting nicer, a lotmore people (including myself) are taking their exercise sessions outside andhitting the pavement for a run. Running is a great form of physical activityfor our hearts as well as our brains – runner’s high is a real thing! Butwhether you are an elite marathon runner, or you just enjoy a casual jog a fewtimes a week, nutrition is key for getting the most out of your runs.

To eat well for running, it’s important to have a dietaryplan for before and after your run, as well as during – depending on how longyou’re planning on hitting the pavement.

Before your run

One of the main factors that causes fatigue during exercise,running included, is carbohydrate depletion. Our bodies literally run oncarbohydrates (like the pun?), and adequate storage of muscle fuel (calledglycogen) from carbohydrates is required if you want to keep running for morethan a few minutes, with obviously more glycogen required for longer runs. I’msure many of you have heard of “carbohydrate-loading”, which means consuming ahigh quantity of carbohydrate-rich foods 24-48 hours before a race! For thenon-elite runner, this is of course not necessary, but eating something withgood quality carbohydrates before a run is always important.

Of course, timing also matters. Running can causegastrointestinal upset, so many people prefer to run on an empty stomach. Forearly morning runs, I recommend a light, carbohydrate-rich snack 1-2 hoursbefore – this could look like a piece of toast with peanut butter, or anEnglish muffin with banana and honey. This snack should also be low fiber –probably one of the only situations where I recommend LESS fiber – as it isslower to digest and can cause stomach discomfort. For an afternoon run, it’sbest to consume a regular (still carbohydrate-rich) meal 3-4 hours before andthen a smaller snack or carbohydrate-containing fluid closer to your run.Oatmeal made with milk and a side of fruit, a rice or pasta dish, and asmoothie made with a banana are all great choices. Be mindful of fat intake aswell – while fat is an important part of our diet, it can also cause GIdiscomfort if consumed too close to exercise.

During your run

Eating or drinking anything but water during your run isn’tnecessary unless you plan on running long distances, such as a half marathon ormore. In these situations, it’s recommended to consume 30-60 grams ofeasily-digestible carbohydrate each hour – this is why gels, energy chews andsports drinks are common in long distance runners.

After your run

Proper nutrition and hydration is vital after any type ofexercise to maximize recovery. Now is the time to focus on all themacronutrients – carbs, fat and protein! Running significantly depletes muscle glycogen stores, so consuming acarbohydrate-rich meal or snack soon after you finish your run is veryimportant. For muscle repair and adaptation, as well as to build new red bloodcells, consuming an adequate source of protein post-run is also recommended,and healthy fat is helpful to reduce inflammation (which can occur afterintense exercise). Try a sandwich on whole grain bread with tuna and avocado,poached eggs on toast with veggies, or Greek yogurt with muesli and fresh fruitare all great options.

Hydration

Last but not least – hydration. Dehydration is another majorreason for fatigue during running. Fluid needs are based on many factors,including the temperature, sweat rate, exercise intensity, duration andaltitude. We need to replace these losses, and the guideline for avid runnersis to replace 150% of the fluid volume lost over the 4-6 hours following therun. For the more casual runner, ensuring you get your baseline 2L of fluid perday (what I recommend for everyone regardless of activity level) plus anadditional 1L minimum, depending on the amount you sweat. Choose mostly water,but other good fluid choices include milk and non-caffeinated tea.

Ready to hit the pavement now? If you’re still not sure howand what to eat to get the most out of your runs, connect with me or talk to aRegistered Dietitian who specializes in Sports Nutrition.

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Happy running!

Julia Burt, M.Sc(A), RD