Long runs are getting longer and your body becomes an eating machine. After the long runs, you may feel like eating everything in the pantry as if your body will never be full. How do you satisfy your hunger cravings after a long run? What does your body need to eat after a long run to recover not only that day but the days to come?
Start fueling the day before the long run…
- Begin hydrating with water the day before the long run. Make sure the muscles are nice and hydrated.
- Eat meals high in carbohydrates (simple glucose for the body) for lunch and dinner the day before the long run. Allow the fuel to digest and absorb into the muscle for stored energy during your long run.
- Experiment with foods that will work with your stomach and take note of the simplest digesting foods for you.
- Avoid foods with excessive protein/fat grams that will slow the digestive system down the day before the long run. Your body will concentrate on storing immediate energy for the body and not on fat stores.
The morning of your long run…
- Drink about eight ounces of water the morning prior to your long run.
- Some people like to eat a meal 2 hours before their long run and other prefer to eat a light snack 30 minutes prior. Experiment and discover which method works for you. Ideally you want the body to have simple carbohydrate with a small amount of protein. Fruit and/or peanut butter and jelly are great options.
- Limit high fiber foods and dairy that may give you stomach cramps.
During your long run…
- Drink lots of fluids while running. Be sure to stop for water frequently throughout the run. For runs longer than 60 minutes, try a drink sports beverages (such as coconut water, Gatorade, PowerAde, etc.) at every two to three-mile interval.
- Consider trying gel carbohydrate replacement products. Be sure to chase these supplements down with water to avoid stomach cramps and insure absorption. Runners need to add 30 to 60 grams of carbohydrate each hour that they are running longer than 60 to 75 minutes. But you’ll need to start fueling earlier than 75 minutes into a run; by that time, your tank will be empty, and once you hit empty it is very hard to recover. Start taking in fuel within 30 minutes of hitting the pavement.
After the Long Run is Over
- After the run is over, continue to drink fluids such as water and sport drinks to replace glucose stores.
- Eat within 30 minutes of finishing your run to continue to replace depleted glycogen stores. Research indicates that to avoid muscle fatigue the next day, carbohydrates should be eating as soon as possible flowing long runs.
- After a long run, consume a ratio of 1 gram of protein to 3 grams of carbs. Nutrition bars, whole grain bread with almond butter or a smoothie made with fruit and yogurt are delicious and nutritious options.
- Continue to drink water until your weight is back to normal.
- Continue to eat meals throughout the day according to your eating habits but add extra protein and whole grains to recover the muscle.
As with running, each step you take, each long run you do, the easier running becomes. Nutrition is the same, each small change you make before, during and after your runs, the easier healthy eating becomes. If you have any questions, please email me at lburk@elb-consulting.com.