The key to optimal exercise performance lies in proper fueling. Whether you’re preparing for a jog, recovering from a training session, or embarking on a long run, eating the right balance of carbohydrates and protein can make all the difference.
Before a run, consuming fast-digesting carbs can help provide the necessary energy to keep you going. A snack with carbs about four hours before can also help maximize performance by replenishing glycogen stores in your muscles. During longer runs, it’s important to replenish water and electrolytes to replace lost fluids and minerals. Each individual’s carbohydrate requirements may vary, but they should typically account for about 50-70% of daily calories.
After running, it’s essential to refuel with carbohydrates, protein, fluids, and electrolytes within 30 minutes of finishing a run. Consuming carbs and protein in the right amounts can aid in muscle recovery and growth. Snacks like yogurt with fruit or protein smoothies are great options for post-run refueling. Following up with a balanced meal within two hours can help continue the recovery process and support your running goals.
In summary, proper fueling is crucial for maximizing exercise performance and aiding in muscle recovery. Finding the right balance of nutrients and hydration is key to supporting your running goals and achieving your best performance possible.
