Performance Tips

Global Running Day is a day that encourages people to get moving due to the positive physical and mental results that come from running and physical exercise. Here’s are few tips for fueling your body as well as recovery before and after a run.

• Running intensity and duration, fitness level, gender and diet all impact nutrition needs for runners. However, all runners need carbohydrates. Select whole grains, fruits and vegetables which provide vitamins, minerals and dietary fiber when planning meals.
• Snacks 30 minutes before a run should be high in carbohydrates, low in fiber, moderate in protein, unseasoned and low in fat.
• After a run, recover with 1½ times the amount of fluid lost during the run. For instance, losing 1 pound of sweat (16 ounces) means replacing with 24 ounces of fluids. Then, consume a snack with a ratio of 1:3 or 1:4 of protein to carbohydrate. For example, a piece of fresh fruit and beef jerky, Greek yogurt and granola or deli sliced roast beef and whole grain crackers.

This positive nutrition practice after running promotes recovery by replenishing glycogen stores and helps repair muscle damage. Learn more at BuildYourBase.org.

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