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.

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