NUTRITION AND RUNNING: WHAT YOU NEED TO KNOW February 23, 2016 11:01
Guest blog by Eric Lawton, NESTA Certified Fitness Nutrition Coach and owner of Max Muscle St. Pete
FUEL THE RIGHT WAY FOR YOUR RUN
What type of pre-, intra- and post-nutrition do you need for the sport of running?
The answer: It Depends!
First, you must determine your exercise goals. Ask yourself what type of running you'll be doing. The nutrition required to train for a distance marathon is vastly different from the nutrition required by a runner looking to lose body fat. Without getting into a lengthy science lesson, let's cover a couple of basics that benefit all runners.
POST-WORKOUT BASICS FOR NUTRITION
The 30 minutes or so immediately following exercise is the single most important window in an athlete's day where proper nutrition is hypercritical. We call this the post-exercise anabolic window. All exercise creates metabolic stress on the body which triggers numerous biological chain reactions including hormone production. Without recovery nutrition, the athlete will experience negative progression in performance. Post exercise needs:
High glycemic carbohydrates to replenish lost glycogen stores- includes bananas, melon, honey, white bread, white rice, sugar
Amino acids from protein to repair damaged muscle cells- includes whey
Vitamins and electrolytes to provide the 'blueprints' for the carbs and protein to be used properly.
Fast acting carbs reload depleted glycogen and spike insulin raising blood sugar to help flood muscles with nutrients.
Protein needs to be immediately available for use without added digestion. An ideal post-exercise protein is a whey hydro-isolate protein supplement mixed with water, juice or other liquid of your choice. The amino acids will 'ride along' with the insulin blood sugar spike from the carbs and repair damaged muscles so you will be ready to exercise again.
Have other questions? Don't let the name fool you....Max Muscle St. Pete is staffed with certified fitness nutrition coaches for all athletes.
Max Muscle St. Pete
6848 22nd Ave N, St. Petersburg, FL 33710