Nutrition For Long Distance Runners – Eating and Drinking Before The Long Run

When a runner is planning for their long run for the week or for a long distance race – they take into consideration many things. What is the weather going to be like, how far am I going to run, what clothes do I need to wear, etc. Something that is equally (if not more) important is what you eat before that long outing. Read on for tips on what to eat and drink leading up to the long run.

A couple of days prior – you need to be thinking about your carbs. Two days before is when you want to increase the amount of carbohydrates that you take in. Be careful to increase your carbohydrate intake – but not your calorie intake. This happens many times. Carbo-loading doesn’t mean eating all you want of pizza.

What it does mean is to increase the percentage of carbohydrates that you eat – while maintaining your usual calorie count. For example, if you are eating a lot of meat – substitute more rice or another carb source for some of the meat. Don’t just add a bowl of rice or two to what you would normally eat.

Great sources of carbohydrates for you to eat are rice, vegetables, potatoes, rice and, of course, pasta.

Also during this time – you want to limit the amount of fiber that you eat. Eating too  먹튀검증 much fiber before a run can cause you to have to make several stops during your run. So, try to stay away from a lot of fiber leading up to your long run.

During the days before – make sure that you are drinking plenty of water. You want to be good and hydrated going into your big day. Limit your about of alcohol – as too much can cause dehydration. However, I usually have a glass of wine with my pasta the night before marathons with no problem. Just remember to limit them. Save the partying for the post-race party or a reward for a good long run!

The morning of your race or long run – eat your meal as early as you can. 2 hours is preferable – but, at least an hour before you head out the door. This should also be carbs and protein. Good choices are a bowl of cereal or oatmeal or a bagel with peanut butter. My go to pre-run meal is a PowerBar. Has the protein and carbs that I need to fuel up and fill up.

Also, be sure that you are hydrating – but not too much. Generally, drink 16 ounces of water about an hour before you head out. Don’t drink anything else until about 10 minutes before you start and then drink about 6-8 ounces for a little hydration before starting.

These tips should get you to the starting line of your race – or out the door for your long run – and feeling good and well fueled to perform well.

 

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