Nutrition for Runners: Your Questions, Answered

In high school, a teammate of my own would win every 400-meter race she entered with Dorito dust still on her fingertips. A college colleague took a trip to races with a jar of peanut butter and a spoon. At the New York City Marathon a couple of years back, I viewed a group of buddies shotgun beers at the starting line.It turns out a great deal of foods, or beverages, can sustain professional athletes during a run. But after running for a certain variety of weeks, or years, every runner gets to a point where they may desire to re-evaluate some of their pre- and post-run eating habits.Maybe its since you desire to get faster, or due to the fact that you desire to optimize your recovery time, or since you often discover yourself ill to your stomach during a workout.Finding and timing the best meals and snacks to fuel your run takes some time and planning, said Amy Stephens, the team dietitian for Empire Elite Track Club.So this month, as part of our series of interviews with specialists, we asked Stephens to address some of our readers concerns about post-run digestion concerns, refueling and specific nutrients for runners.Heres some of her advice.This conversation has actually been condensed and lightly edited for clarity.On refuelingWhats the real benefit in fueling within 30 minutes of a run?Think of refueling as part of your training strategy. After a run, your muscles are primed to absorb all of the nutrition from food. If you wait one-to-two hours, you will still soak up nutrients however to a lower extent.Eating 30 minutes after a run will help your body recuperate faster and get more powerful for the next run.I motivate my athletes to pack food or have it prepped prior to going out. Think of easy-to-prepare food such as oatmeal, a peanut butter sandwich, a nutrition bar or yogurt with fruit.I normally suggest a food-first technique, however a shake or liquid supplement might be more hassle-free for some.On eating mid-runDoes fueling mid-run help healing? And what foods do you recommend?Mid-run fueling is practical in delaying muscle fatigue and can prevent striking the wall, however does not help with recovery. Throughout a run or a race, I use gels and salt tablets.After a race, the post-run meal can assist with healing by decreasing swelling. My preferred recommendations are tart cherry juice, beet juice, fresh strawberries, green tea and turmeric. Foods abundant in omega-3 fats– believe fatty fish, chia or flax seeds– are also practical in minimizing inflammation and getting you prepared for your next run.In terms of recovery, the very best thing we can do is eat carbs and protein every few hours. To optimize healing, objective for a four-to-one ratio of carbs to protein. Some of my preferred healing foods are ones that are easy to prepare ahead of time, such as peanut butter and jelly, chopped bananas in yogurt, a yogurt smoothie, or a nutrition bar.The biggest errors Ive seen are consuming high-fat fried foods without adequate carbohydrates. Fats take longer to be soaked up and dont provide sufficient carbs to change glycogen.On specific nutrientsI generally pay a great deal of attention to protein and carbs after workouts. Are there any particular vitamins or supplements runners need to focus on?Some of the most overlooked supplements are from electrolytes, which are important for energy production and muscle contraction. We lose electrolytes through sweat or in very warm or cold climates. I advise testing out various electrolyte items to identify which is best for you.Magnesium can assist with exercise efficiency, too. Shortages are uncommon, however if youre concerned, talk to your doctor about testing your magnesium level. My favorite foods with magnesium are spinach, almonds, cashews, black beans and avocado.Also, B vitamins (B6, B12, B3) are helpful for athletic efficiency. The B vitamins help with red cell production, energy production and muscle repair work. Typical food sources are dairy, meats, eggs, seeds, fish, bananas and chickpeas. If you dont eat these foods, it may be worth it to take a B supplement.On stomach issuesIs there a factor some runners throw up right after a race, and exists a way to prevent it?Not just is throwing up normal but it happens at every level from beginners to advanced athletes.Many of my expert athletes report throwing up at the end of a race despite pre-event fueling. Throwing up while running or at the end of tough effort is due to the body striving to provide the muscles with oxygen-rich blood and nutrients. During a difficult effort, our working bodies focus on blood supply to muscles and divert it from the gut. Throughout this period of effort, its hard for the body to absorb anything at all.If youre still uncomfortable about tossing up at the end of a race, here are some possible services that may assist you.Be cognizant of when you are consuming: Time nutrition so fuel is digested prior to your last push. Experiment with pre-run fueling by eating at least 90 minutes before you run. This provides your body lots of time to absorb food. Everyone needs a different amount of carbs; begin with 45 grams of carbs one hour before your run and see how your body feels.Talk to your doctor: If you tried these nutrition methods and still have the urge to vomit, talk with your physician about utilizing antacids, Pepcid or antiemetics.

At the New York City Marathon a few years back, I watched a group of pals shotgun beers at the starting line.It turns out a lot of foods, or drinks, can sustain professional athletes during a run. After a run, your muscles are primed to take in all of the nutrition from food. If you wait one-to-two hours, you will still absorb nutrients but to a lesser extent.Eating 30 minutes after a run will assist your body recuperate faster and get stronger for the next run.I motivate my professional athletes to load food or have it prepped prior to heading out. And what foods do you recommend?Mid-run fueling is helpful in delaying muscle tiredness and can prevent striking the wall, however does not assist with recovery. Some of my favorite recovery foods are ones that are easy to prepare ahead of time, such as peanut butter and jelly, chopped bananas in yogurt, a yogurt healthy smoothie, or a nutrition bar.The biggest errors Ive seen are consuming high-fat fried foods without appropriate carbs.

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