I have had a lot of requests lately on nutrition for running, particularly while training for races (5K, 10K, half- or full-marathons, etc)....so today I am going to be reaching all runners.
Recently, I have been coaching a couple of runners on nutrition while training for their half-and full-marathons. Some people may not realize it, but nutrition is a large part of the equation when it comes to performance, especially in run races. I have been able to work with these runners and some of them have already experienced a vast improvement in race times; this is most likely due to their training, what they eat to fuel themselves and of course, hydration (hence, Lesson 1: Hydration)!
Here are some tips on great water and carbohydrate combos to rehydrate with
(these are comparable to your sport drinks like gatorade):
- 1 pct of GU plus 8 oz water: providing 8 oz water 100 kcal, 25 gm carb, 40 mg sodium, 35 mg potassium
- 1 large orange: providing 5 oz water, 86 kcal, 22 gm carb, 0 mg sodium, 333 mg potassium
- 7- to 8-in banana plus 8 oz of water: providing 8 oz water, 105 kcal, 27 gm carb, 5 mg sodium, 422 mg potassium
- Sports drinks are a good choice too if you'd rather have that, look for one with 6% carbohydrates on the label
General rule of thumb: for every pound [of sweat] lost during your workouts you must have an additional 2 cups of water. Factors that may increase your fluid intake: hot climate, humidity or altitude this may need adjustments.
Other hydration thoughts:
- Each morning, athletes should evaluate 3 signs of inadequate hydration: 1. are you thirsty? 2. is your urine a dark yellow? And 3. Is your body weight noticeably lower than the previous morning - if you experience one of these you know you did not hydrate adequately post-workout
- Pre-exercise fluid consumption should begin at least 4 hours prior to training or performance
- This will take a lot of experimenting, so don't stress about following the numbers exactly...everyone is different, that's the beauty of nutrition and our bodies :)
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