Pre Workout Nutrition
It is important that you have an eating plan prior to your training runs and races. Having a small meal or snack with adequate carbs will ensure your energy needs are met during your run.
In exercise lasting greater than one hour, carbohydrate ingestion is necessary to maintain a sufficient concentration of blood glucose for energy production. It is recommended to ingest 30-60 grams carbohydrate/hour based on body weight of the individual. This can be achieved by taking in 1 packet of GU every 30-45 minutes with water.
Post Workout - Let the fun begin!
After a long workout, it is important to refuel your muscles for recovery. Take in both Carbohydrates and Protein. Ideally have this meal within 30-60 minutes of finishing your work-out; this will enable the most glycogen to be stored.
- Jen McCauley - RRCA Certified Running Coach
Fleet Feet Staff's Pics for a Half Marathon Race:
Lisa Krupp - "I eat 2 hours before run, gel at 5 and 10, strawberry banana gu."
Adrianna Hurst - " A Gel before and 1 about mile 5-6 (I like strawberry clif shot) skratch during and water at water stops"
Annie Fuller - "I eat my usual breakfast and then 1 gel (GU w/caffeine) around 45 min and another gel around 1.5 hr. And, water from water stops😊"
Jen McCauley - "20oz of nuun before race, huma gel around mile 7 (sometimes I gel 2x @ mile 5 and 10), sipping water through run"