Fueling your workouts

 

TIMING IS EVERYTHING

                                   To get the most from your workouts, use these fueling strategies before, during, and after your run                                                                                     

 

 

 

 

 

Hydration

 

Calorie Needs

 

Suggested Foods

 

PRE Short Run (60 minutes or less)

 

 

Drink 8 to 16 ounces of water one hour before run

 

 

Eat 200 calories of low-fiber carbs 30 to 60 minutes before run

 

 

Low-fiber cereal with skim milk; pretzels; fig cookies; sports drinks or energy bars

 

 

PRE Long Run (60 minutes or more)

 

Drink 8 to 16 ounces of sports drink that contains carbs and electrolytes one hour before run

 

 

Eat 350 to 550 calories of low-fiber, low-fat carbs 90 to 120 minutes before run

 

 

See above; also bagel with jam

 

 

DURING Run

 

Drink 3 to 6 ounces of water (or sports drink, if running more than 60 minutes) every 15 to 20 minutes

 

 

Take in carbs every 20 minutes, for a total of 45 to 60 grams

 

 

Gels; Clif Bloks; Powerade; Accelerade; GU

 

 

POST Short Run

 

 

Drink 8 to 24 ounces of water (more in high temperatures) within 60 minutes

 

 

Eat a small snack of 4:1 ratio of carbs to protein, within 15 minutes of run

 

 

Low-fat chocolate milk; energy bar; pretzels and peanut butter

 

 

            POST Long Run

 

 

Drink 8 to 24 ounces of water (more in high temps, when sports drink should also be added in)

 

 

Eat a small snack of 4:1 ratio of carbs to protein within 15 minutes of run. Then, within 2 hours after run, eat a meal

 

 

See above; also ham sandwiches; fruit smoothies with added protein

 

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