PRE-RUN
Pre-run snacks boost blood glucose levels, and can top off muscle carbohydrate stores—essential fuel for longer, harder runs. The more time for digestion, the larger the snack.
Monique Ryan states in her book, "For a snack two hours ahead, try an option such as a bowl of cereal or peanut butter sandwich, or a small smoothie and muffin—not one the size of an SUV tire." This snack can help to delay fuel depletion during the run, and prevent hunger as well. Fifty to 75 grams of easily digested carbohydrate can be consumed two hours before a run.
If you are an early morning runner, a lighter snack such as whole wheat english muffin with peanut butter and banana may be a good choice. Other good choices include toast with honey or jam, trail mix. Aim for 15 to 25 grams of carbohydrate an hour before a run. You can also pop in a carbohydrate gel or an energy bar for easy digestion.
POST-RUN
Post-run snacks should be more substantial. They are responsible for replenishing carbohydrate stores, rebuilding muscle and re hydrating. It is best to have a "small meal" containing carbohydrates as well as protein and fats. Ideally pair foods such as fruit and yogurt, chicken and rice etc. This will meet the nutrient needs created from your training. The sooner you can replace the needed nutrients post-run, the more effective they will be. You should ideally strive for around 12-15 grams of protein and 35-50 grams of carbohydrates depending on your body weight and training intensity. This is not a meal used as an excuse to overeat.
Some post-run suggestions:
• 8 ounces of low fat chocolate milk
• Trail mix with dried fruit, soybeans, cereal or pretzels
• A peanut butter and jelly sandwich or wrap
• An energy bar with a mix of carbohydrate and protein
• A handful of salted nuts with pretzels
• Pita bread with hummus
Besides the pre-and post-run time period, snacking can be a useful carbo-loading tool to fill-up muscle carbohydrate stores. Ryan recommends, "Rather than eating a large amount the day before a race, try to eat a little bit more throughout the day in the three days before endurance events or track meets,"
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Monique Ryan, MS, RD, CSSD, LDN is author of Sports Nutrition for Endurance Athletes and owner of Personal Nutrition Designs, LLC, which provides nutrition programs for athletes of all ages and levels for endurance and team sports.
* Information compiled from theactivetimes.com