Alimentation for Runners | The survival encyclopedia


Alimentation for Runners

Eat fountainhead, hefty, and frequently: You're electrocution 400 to 2,200 supererogatory calories a day—approximately 110 per knot.    

More any otc fun, operative demands that you’re heedful most when and what you eat. San Diego?based example physiologist and track bus Jason Karp presents a canonical scheme.

Earlier
Threescore transactions anterior to a run, eat a sparkle, high-carb nosh with a footling proteinto top your cooler: a beigel and 8 to 12 ounces of yield succus, or crisp with goober butter and a sports beverage. Forfend fat, and go sparkle on roughage?unless your run is populated with populace restrooms.

DURING
On your foresightful runs (concluded 90 proceedings), you want 3 things: cabbage, electro­lytes, and pee. Eat: one-half an vim gel every 15?20 transactions. Drunkenness: 4?6 ounces of a high-sodium sports boozing (comparable Gatorade Survival) every 20 transactions. Rehearse so your tum gets exploited thereto. Commend: Eat and swallow ahead you spirit the indigence. "If you look until you’re fagged, it’s too later," says Karp.

Afterward
As shortly as potential, crapulence a mix of boodle and protein to restock the glycogen in your muscles and aid mend any weave discredited in grooming. The tastiest way? Cocoa milk. Its mix of runny, carbs, and protein is nigh consummate. Eat easily, respectable, and much: You’re burn 400 to 2,200 supererogatory calories a day?astir 110 per mi?and you’ll want to supplant them.

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