Runner’s Nutrition:
EATING AFTER A LONG RUN
Richard Mallett
RUN N E R’S N UTRI TION:
EATING AFTER A LONG RUN
N
utrition is an essential aspect of any exercise routine or running plan. After a long training run, for example, eating the right types of food can help with recovery and ensure the runner gains the full benefits of the exercise. Runners have to be aware of the different food groups and how each plays a role in their overall training.
Richard Mallett
After a long run, it’s vital to top up the body’s energy reserves, which are typically stored as glycogen in the liver and muscles. Before a long run, consuming carbohydrates with a low glycemic index (GI) such as fruit or low-fat yoghurt can help build up these reserves. Within an hour of the run, a full meal should be consumed. An 80/20 carbohydrates to proteins ratio should be observed with this meal.
A GOOD MIX Runners keen on maintaining their weight even after training hard are encouraged to eat the right mix of simple and complex carbohydrates. Avoiding big meals before runs is recommended, and afterwards, consuming bananas and bread can help restore glycogen levels. Even runners who train late at night should eat, or they risk running low on energy the following day.
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