How to Fuel Up for your 5k Race

jaseporter March 18, 2015 Krista Post, Nutrition, Running Leave a comment

Tis the season! With spring around the corner and nice weather ahead,
some of us are looking forward to signing up for a 5k or another type of
fun run. Nutrition is especially important when you are looking to run a long
distance. You want to make sure your body is well balanced and replenished
before, during, and after the run.

Here are a few tips to help you keep your
energy going this running season:

1. Keep hydrated to replace sweat losses.
   Dehydration can cause fatigue and impair your performance. Make sure you drink
   water before, during, and after your run.
2. Start with a full tank: Plan your meal
   for the night before as well as the morning. The meals before your race are the
   most important because this is where most of your fuel is going to be coming
   from.
3. Make sure you include plenty of protein
   and healthy carbs into your pre run meals or snacks. Protein helps rebuild and
   repair your muscles. Carbs help provide you with the fuel you need to last
   prior and post run.
4. Do not run on an empty stomach.
5. If you are planning on eating during
   your run or race, choose foods that are easily digestible such as a banana or a
   granola bar.
6. Don’t try any new foods on race day. You
   never know how your body will handle it especially when you may be running long
   distance.
7. Fuel after your workout – Drink plenty
   of water. You also may want to consider getting a sports drink to replace the
   vital electrolytes you just lost. If you can, make sure you have a meal shortly
   after that includes plenty of protein to rebuild those
   muscles.

Not everyone is built the same so
every nutrition goal is individualized. If you need help
with your fitness or nutrition goals, schedule an appointment with a trainer or nutrition consultant.

Blog
post by Krista Post.