For this Tuesday on the Run, we’re talking Runner Nutrition. I can’t speak to what are the right or wrong foods or fuel for all runners, but I can tell you what works for me. For most runners, it’s a mix of trial and error until you find what you can handle. Everyone’s tummies are different. Most of us will find what works for us and stay with it.
I eat Clif Builder’s bars before my long runs. It’s just the right mix of protein and carbs for me and it works pretty good at keeping me pretty well fueled throughout my run. Although lately, I do feel hungry mid-run more on my second long run. I’m sure that has to do with the insane amount of miles we’ve been running lately. I have some friends who eat peanut butter bagels, oatmeal and hard boiled eggs, and Greek yogurt. See what I mean?! Totally depends on what your tummy can handle.
I’m a huge fan of Essentia. I drink it regularly now and have noticed a huge difference since I first started drinking it. I love that it’s just kicked up water with electrolytes. It’s all the good stuff my body needs without adding extra calories or sugar. Huge plus for me since I don’t handle most sports drinks well.
During the Run
My nutrition on runs has changed recently. Using the MAF method means that my body is burning fat for fuel and for the first time in the entire time I’ve run long runs, I’m not taking in any nutrition. I haven’t needed it. I carry it with me, just in case I start feeling low, but in all the weeks we’ve already run, I’ve taken a Clif Shot Blok one time. This a huge change from when I was taking a shot blok every 4 miles.
If I’m carrying water, I fill my bottles with Essentia. I like to have it on my long runs too.
My post run food and drinks change on what I have a taste for or where we are going for our post run breakfast/lunch. I always have the rest of my Essentia and usually order more water whenever we get to where we are eating. I sometimes have chocolate milk. I have been drinking a diet Pepsi after a run. I like the carbonation after tons of miles of nothing but water. I try to eat a mix of protein and carbs with my meal. After some runs, we’ve had a cold brew with lunch. I’m not stuck with an actual post run meal routine.
I do make sure I hydrate well the rest of the day. This has been essential in maintaining the miles each weekend. I also have started drinking a Naked protein smoothie on most Saturdays or Sundays. Some weekends, I’ve not been hungry after eating so I like the smoothie with protein because it still putting good stuff back in even if my appetite hasn’t come back.
For other nutritional ideas, I wrote a post a while back also sharing some of my favorite fueling foods and drinks. You can also check out what other bloggers are sharing.
What’s your typical nutrition? Are you a creature of habit or does it change per day?
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