Lifestyles

Eating Right to Make a Run Last

Whether it is a marathon or a mile, eating properly before and after a run is crucial to one’s success.

What to eat before a run is common sense. Lean towards processed carbs along with low fiber fruits while straying away from junk food and soda. The reason processed carbs are preferred over healthier items such as whole grain bread is because these are easier on one’s stomach while running. If planning to run some point throughout the day, a wise choice for breakfast would be a non-whole wheat bagel with peanut butter accompanied by a small glass of water.

After a run, many feel as if they are invincible. Make sure to keep in mind that even though you have worked out, your body has to replenish all that it has lost during the run. One should aim to get a decent amount of both unprocessed carbohydrates as well as protein into their body after a run. Many runners follow a 3:1 or 4:1 carbs to protein ratio. While this is the norm for a decent number of runners, everyone is different and it is important to figure out what ratio is best for your body.

A great drink of choice after a run is chocolate milk. According to madetorun.com, “consistent consumption of chocolate milk after sustained exercise dramatically lowers the levels of creatine kinase (an indicator of muscle damage).” Another drink to consume after a run would be a protein shake. Whey and Soy protein powders are favored by many marathon athletes because they help restore muscle glycogen, a main supplement used by the body during long distance runs.

Foods are equally important when it comes to replenishing the body. While eating unprocessed carbs before a run are sensible, the opposite is true after a run. Snacks to choose after running in order to acquire carbs would include any whole wheat bread, pasta, or potatoes. If you do not have time to sit down for a meal, grab a banana. Do not eat these foods immediately following a run or else you may begin to feel queasy; instead, wait about fifteen minutes before stocking your plate with carbs.

The most common source of protein has become Greek yogurt. The University’s nutrition professor, Megan Squires, stated, “First off, it tastes great. It has a smooth, creamy texture. Second, it provides 3x the protein as traditional yogurt. Add some berries and a dab of honey and you have a nutrient- packed power snack!”

Other sources of protein include but are not limited to: Hummus, chicken, and almonds. Although nuts in general have been known as great protein sources, Professor Squires urges for people to “remember that nuts do contain a lot of fat per serving. Although it is a healthy fat, just watch your calories to avoid weight gain.”

As previously stated, it is important for runners to remember that they are not invincible after a run. If one wants to eat pizza directly after a great workout, that pizza will not only cancel out the workout, but also give your body unhealthy nutrients to recharge from its losses.

Therefore, it is the utmost importance to fill your body with processed carbs prior to a run and unprocessed carbs as well as proteins about fifteen minutes after a r un.