Mastering Pre & Post Exercise Fueling
Coach's Corner: By Brandon Hudgins
Fueling your body correctly before and after runs isn't just about boosting performance—it's about maintaining overall health and maximizing recovery. Let's dive into the essentials of effective nutrition strategies for runners, backed by science and real-world examples.
Pre-Run Fueling: Timing and Choices Matter
Morning Runs
Starting your day with a run means your body is coming off an overnight fast, leaving glycogen stores low. To prevent early fatigue:
Quick Carb Fix: Consume easily digestible carbohydrates 15–30 minutes before running. Options include half a banana, a slice of toast with honey, or a small serving of oatmeal.
Midday Runs
Balancing work and training requires strategic planning to avoid digestive discomfort:
Balanced Snack: 1–2 hours before your run, opt for a snack combining carbohydrates and protein, such as yogurt with fruit or a peanut butter sandwich. This approach provides sustained energy without overloading your stomach.
Evening Runs
After a day of meals and activities, it's crucial to top off energy stores appropriately:
Light Meal: 2–3 hours prior, have a meal rich in carbs, moderate in protein, and low in fat. Think grilled chicken with quinoa and vegetables. If time is tight, a small snack like a handful of pretzels 30–60 minutes before running can suffice.
Post-Run Fueling: The Recovery Window
Post-exercise nutrition is vital for replenishing glycogen stores and repairing muscles. Research indicates that consuming carbohydrates immediately after training spikes insulin levels, enhancing muscle glycogen storage and recovery.
Effective Post-Run Snacks:
Carbohydrates: Replenish depleted glycogen stores with foods like rice cakes, fruits, or sports drinks.
Protein: Support muscle repair with lean proteins such as chicken, tofu, or protein-rich smoothies.
Combining carbs and protein within 30 minutes post-run accelerates recovery and prepares your body for future workouts.
Real-World Example: Hobbs Kessler's Fueling Strategy
American Olympian Hobbs Kessler recently made headlines over his revamped his fueling approach. Reminding us that fueling doesn’t have to be complicated or disgusting. His big change? Incorporating immediate post-workout carbohydrates. When we say immediate, we mean within 5 minutes. His go-to choices? Rice Krispies Treats and Country Time Lemonade. This shift didn’t just taste good but it also played a role in his performance improvements that landed him on the Olympic Team and saw him finish 6th in 1500m final in 2024.
Key Takeaways
Prioritize Carbohydrates: They are the primary energy source for endurance activities.
Timing is Crucial: Consume carbs before and immediately after runs to optimize performance and recovery.
Personalize Your Nutrition: Find foods that suit your digestive system and preferences, ensuring they meet your energy needs.
Remember, effective fueling is a personal journey. Experiment with different foods and timings to discover what works best for your body. Fuel right, recover well, and keep pushing your limits!
Note: Always consult with a registered dietitian or nutritionist for personalized dietary advice.