Beginners Guide To Pre Training Nutrition | Lifestyle

Beginners Guide To Pre Training Nutrition

by JamesLowndes

The old phrase "fail to prepare, prepare to fail" could have been written with runners in mind. Granted you are not a elite runner (yet!) you need to adopt a similar approach to nutrition as the pros. Pay attention to hydration, eat the right foods and look after yourself after your run.

The first thing you need to think about is hydration. Even the day before a long run or training session you should keep a water bottle handy. Drink little and often and you will be ready for action.

Whether you are running a mile or a marathon, the night before a run is not the time to try out new or spicy foods. Stick to foods rich in carbohydrates like pasta. This will give you a slow release of energy, keeping you going for longer.

Tip: keep the fruit bowl well stocked. A banana eaten before your run is a great source of quick release energy

The pre run meal should consist of something simple. Avoid fried foods or meals heavy in protein as they will sit in your stomach longer, making you sluggish or even worse making a bolt for the nearest loo 6 miles from home. The classic pre run meal is either toast with jam, porridge or a banana.

Once you have warmed up and hit the road, your body will have all it needs to keep you going.

On the road, the trick is to obey your thirst. Drink too little and you will underperform (studies have shown that a 2% level of dehydration can result in a 10% to 20% drop in performance) on the other hand drink too much and you will be searching for the nearest loo. Sip little and often.

Another great little trick is to keep a small stash of sweets in your bum bag or pocket. Not only will they give you an energy boost, they are a great reward for your efforts - some runners tick off the miles with a jelly baby, but whatever works for you is good.

If you like, pop a few jelly babies into your pocket. As well as being a sweet treat, they give valuable energy. This is probably the reason they are handed out at long distance events!

Once your run is over, go through your usual stretching routine and then think about hydration again.

Pour yourself a pint (of water obviously!) and then get yourself a snack. The perfect combination of carbohydrates and protein is 3:1 and you can find this in things such as a tuna sandwich or peanut butter on toast. The sooner you eat, the better as your body needs the energy and protein to repair itself.

By stretching and eating sensibly you will find that you feel better before, during and after your runs.

DISCLAIMER: This article is provided as information only and is not to be taken as financial advice.

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