“Fruits like kiwis, melons, berries, and citrus are great sources of water as well as potassium-a good change of pace for runners who are tired of bananas,” added Garcia. This contains carbohydrates, high quality protein, and natural electrolytes (such as calcium, potassium, sodium, and magnesium) to help replenish what your body loses in sweat," said Garcia.ĭuring the rest of the day, eat hydrating foods. “Rehydrate with chocolate milk after your run. “And depending on the length of the run, carbohydrates can be implemented via gels, liquids, or gummies to help improve the absorption of electrolytes and fluids,” she said.Īfterward, make it a point to ingest 16 ounces of fluid per pound of body weight lost over the next several hours. I recommend drinking 8 to 16 ounces of fluid prior to running, with 300 to 500 milligrams of sodium added to help with absorption.”Ĭonsider weighing yourself before and after your run-“that way you know how much fluid you’ve lost during exercise,” said Garcia.ĭuring your run, sip water infused with electrolytes at least every 15 minutes. “Proper hydration before exercise also helps reduce soft-tissue injuries, especially when you’re training in the heat or humidity. “Hydration before runs is especially important for morning runners because likely you didn’t drink anything during the night,” said marathon runner and nutritionist Starla Garcia, M.Ed., R.D.N., L.D. The key is to focus on hydration all day, every day-not just during your run-beginning the minute you wake up. When it’s hot out, you naturally drink more fluids, but marathon runners need to be more diligent than most. Drinking beverages like chocolate milk after a hot run can not only help replace nutrients lost, but also provide protein to help your muscles recover.
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