By Laura Burk MPH, RD, LD

Do you rush out early in the morning or right after work for a run?  If so, what is the condition of your running muscles?

Eating properly before exercising improves:

• Adequate muscle glycogen stores
• Decrease hypoglycemia (low blood sugar)
• Settle your stomach and prevent hunger pains
• Provide a psychological edge
• Keep you well hydrated.

What should you consume before a run?

• Low fiber foods
• Well tolerated foods prior to running
• 50-300 gms of carbohydrate depending on the length of run and timing
• Larger meals should be eaten 3 hours before activity for digestion
• Light snacks and fluids should be consumed an hour before running.

A light snack containing 75 grams of carbohydrate is 2 slices of toast or a small bagel with 1 tablespoon of jelly and 1 banana.  High carbohydrate meal or snack are digested and absorbed faster than a meal that’s high in protein and fat.  Protein and fat does not leave your stomach as quickly and may cause nausea and indigestion during exercise.  Indigestion may also be caused by high fiber foods such as raw fruits and vegetables, bran, nuts, and seeds.  Although nutritious for other meals, gas-causing foods may cause discomfort during running.

How much water should I drink?

• 2 cups between 2 and 21/2 hours before runs.
• Another 2 cups 15 minutes before exercising
• ½ cup of water every 15 minutes during endurance activities

From an exercise standpoint your cool-down is just as important as your warm up.  And what you eat and drink after a workout is as crucial as your pre-event food consumption.

After exercising

• Make fluids your first priority!  The best indication of how much water to drink is to weigh yourself before and after exercising.  The difference is water weight.  For every pound you lose, drink two cups of fluid and continue drinking fluid throughout the day to return to your pre event weight.
• Refuel your muscles with carbohydrates.  Within the first couple hours after exercising consume carbohydrates to replenish muscle stores.  For every pound of body weight, eat ½ gram of carbohydrate.  If you are not hungry, drink fruit juice or a sport drink.
• Sodium and other electrolytes are obtained through our daily diet as well as sports drinks.  You receive enough throughout the day to replace your losses during exercise.

Regardless if you are training for a marathon, trying to lose weight, or living a healthy, energized, lifestyle our goals are the same.   We all want to gain muscle and burn fat also known as toning.  To build muscle, you need strength-building activity along with extra energy from food.  Contrary to popular myth, you do not need more protein, just more energy from a variety of nutritious foods.  To obtain extra nutritious energy you need to support endurance and strength exercises by:

• Eating frequent, mini-meals
• Increasing portions at mealtime
• Snacking between meals
• Eating nutrient dense, high carbohydrate foods
• Consuming liquid meal supplements for convenience.

Always remember that food consumption varies between athletes to athlete.  You should experiment with different foods, food combinations, timing, and amounts with different exercise.  Be sure to record in a journal to increase your success of having a fantastic and rewarding workout!

Sport Drinks

Sport drinks are recommended for activities lasting longer than one hour.  Sports drinks are not necessary for all athletes.  Besides water, sports drinks contain carbohydrate to prevent depletion of muscle glycogen.  Most sport drinks contain 5 to 8% carbohydrate or simple sugars.  These absorb quickly into the body.  These simple sugars should not be confused with sugar found in soft drinks or fruit juices that are more concentrated.  Because of their high sugar content soft drinks and fruit juices are not recommend for exercise.

Besides fluid and energy, sports drinks supply electrolytes.  As you perspire, your body loses very small amounts of sodium and other electrolytes.  For most of us, a normal diet replaces electrolytes during exercise.  For endurance sports, activities longer than an hour, or exercise performed in high heat or humidity environment, sport drinks with electrolytes help to enhance fluid absorption.

There is no need to purchase sports drinks with extra vitamins.  You do not lose vitamins when you sweat.  And a varied, moderate eating plan supplies the vitamins you need easily.

Always try sports drinks during practice. Many drinks can cause cramping or an upset stomach.  Cramping usually occurs when athletes do not drink earlier enough and dehydration has already occurred.

If you have nutrition concerns or questions please contact me at lburk@elb-consulting.com.