Sports Nutrition - Don’t let the food you eat let you down

It’s true that we need to be concerned with what we eat when we exercise, but sometimes even more importantly, it’s about when we eat it.  We are all probably aware that carbohydrates provide the necessary nutrients needed to fuel our run.  But think about how long it takes our body to break down those carbohydrates so that the fuel they provide is ready for use.

Here are some ideas and food tips that may help you decide.

Before Your Run:

30-60 minutes before - you want to comsume simple carbohydrates such as juices or sports drinks

1-2 hours before your run -  you can go with more complex carbohydrates such as bread with honey or jam, fruit, fruit bars cereal/granola bars.  This is one of those times when it’s better to stay away from the grainy bread and go with white bread as it is easier for your body to use those sugars.

More than 2 hours before your run - try a small meal with carbohydrates and proteins.  Some suggestions would be to try a fruit and sandwich, cereal with milk, or cheese and crackers.  Meal replacement drinks and sports bars also work well.

And anywhere under 4 hours before your run, you want to avoid stomach discomfort, so stick to foods that are low in fat and low in fibre.

Don’t forget about recovery - after your event or run, make sure that your meals contain 3-5 servings of carbohydrates and at least 1 serving of protein.

What You Need to Know About Sports Nutrition - I

What do you know about Sports Nutrition?  Are you eating the right food before and after your runs?  And why is it so important anyway?  I’ll tell you why, because you want to feel energized when you run, and you want your body to recover so that you will also feel great on your next run.  Eating the right foods before, during and after your run, will make a huge difference to your performance - trust me. 

Last week I had the opportunity of going to hear a Registered Dietitian do a talk on Sports Nutrition.  She was talking to my daughter’s competitive swim club about the proper nutrition that they need for training, racing and recovery.  The information is much the same for runners, so I would like to share what I learned.

Understand the different types of food “fuels” and “fluids” that our body needs when we run:

• Carbohydrates
• Proteins

Carbohydrates are the main fuel source for your muscles and brain.  They maintain you blood glucose during exercise and help replenish your muscle glycogen after exercise.

Proteins help repair the muscle damage caused when you run and will increase your muscle mass.  Proteins also aid in a small amount of energy production.

You will find carbohydrates in fruit, grains (including potatoes and corn) and milk (and milk alternatives).  Protein can be found in milk (and milk alternatives), cheese and meat (and meat alternatives).  As for vegetables, we all know that they are huge source of vitamins and minerals, but as far as fuel for sports - they are fuel free.

Next week - I will tell you what I discovered about the foods that you should eat and when you should be eating them.

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