If you run out of glycogen, you’re likely to experience what athletes call “bonking” or “hitting the wall”-you’ll feel really lousy and fatigued. Eating lots of carbohydrates like pasta, bread or potatoes helps fill up your glycogen stores to ensure you start your run with a full tank of energy.ĭuring your run, your body burns through glycogen relatively quickly (it can be spent within a couple of hours), so you need to replenish your glycogen stores with midrun snacks, like energy bars, gels and chews that contain carbohydrates. This is why you’ve probably heard of athletes who will “carbo load” the night before a big run. Glycogen is derived from eating carbohydrates. Glycogen is stored in the muscles and liver for easily accessible, efficient energy. When you run long distances, your body relies initially on glycogen as its primary fuel. Likewise, someone doing a very strenuous run will need more calories per hour than someone doing a short, easy run.Īlso, the quality of your calories-the type of food you eat-is key: Carbohydrates are the primary energy source during your run, while protein and fat are better for before and after your run. A larger person will likely need more calories per hour than a smaller person. The exact number of calories depends on several factors, including the length and intensity of your run and your body type. For most runners, this means eating and/or drinking 80–100 calories roughly every 20–30 minutes, primarily in the form of small carbohydrate-rich snacks like gels, chews and sports drinks. If you’re running an hour or more, it’s time to start eating at a rate of about 200–300 calories per hour. How much should you eat while running? The quick answer is that if you’re heading out for an easy run lasting about an hour or less, you can probably get by with just drinking water. Nutrition Tips:Following a few simple tips can help you find what food works for you and stay fueled up during a run.When and What to Eat:What you eat before, during and after a run can greatly affect your performance.Nutrition Basics:Learn where your body draws energy from and what it needs to stay strong during a run.The information below covers three key topics: Before you do, read this article to help you get started with developing a plan and limiting the amount of trial and error. To really discover what works for your body, you’ll need to get out there and experiment. If you ask five runners how they do it, you’ll probably get five different answers. 38 Reviews 38 reviews with an average rating of 4.1 out of 5 starsįood is fuel for your body and paying attention to what you eat and when you eat can make a big difference in how you feel while you’re out for a run.īut it’s not always simple to know how to best fuel up before, during and after a run.
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