EAT TO RUN
"Food is your fuel," says Cassie Dimmick, R.D., a board-certified sports dietitian in Springfield, MO. "What you put in your tank will a. ect your running, either positively or negatively." Follow these guidelines:
At Every Meal:
Shoot for a couple of healthy carbs (which means whole-grain breads, brown rice, or starchy veggies); at least one serving of lean protein (low-fat dairy, nuts, lean meats, or fish); and one small serving of healthy fat (olive oil, nuts, or nut butter).
Eat 30 minutes to three hours before, focusing on easily digested foods like fruit, whole grains, and a little protein. A small snack (one banana, or co. ee or tea with some honey and skim milk) five minutes before hitting the road can significantly improve performance.
Within 30 minutes of stopping, nosh on healthy carbs and protein (about 10 grams). Good choices include 16 ounces low-fat chocolate milk or a smoothie with 1 1/2 cups frozen fruit, one cup skim milk, and one tablespoon flax seed.
Monitor your urine color throughout the day to make sure you're taking in enough water; if you're hydrated, it should be light yellow. When your runs are less than an hour, hydrate with water. For workouts ranging from one to four hours, switch to a sports drink.
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