How to Properly Fuel Your Body For a Long Run

Preparing for a long run requires more than just lacing up your running shoes and hitting the pavement. Proper nutrition is essential for fueling your body and providing the energy it needs to perform at its best during a long run. In this blog post, we'll explore how to properly fuel your body for a long run, so you can get the most out of your training.

1. Hydrate before, during, and after your run Water is critical for hydration, and staying hydrated is essential for optimal performance. Drinking water before your run helps ensure you start well hydrated, and consuming water during your run helps replace fluids lost through sweat. Drinking water after your run helps with post-run recovery. Aim to drink at least 16 ounces of water 2-3 hours before your run and continue to drink water during and after your run.

2. Eat a balanced meal 2-3 hours before your run Eating a balanced meal 2-3 hours before your run can help fuel your body and provide the energy you need to perform at your best. Aim for a meal that includes complex carbohydrates, healthy fats, and protein. Examples include oatmeal with fruit and nuts, whole-grain toast with avocado and eggs, or a smoothie with Greek yogurt, berries, and spinach.

3. Consume a carbohydrate-rich snack 30 minutes before your run Eating a carbohydrate-rich snack 30 minutes before your run can provide an additional source of energy to fuel your body. Aim for a snack that is easily digestible and includes simple carbohydrates, such as a banana, energy gel, or sports drink.

4. Consume carbohydrates during your run If you are running for longer than 60-90 minutes, consuming carbohydrates during your run can help provide the energy you need to keep going. Aim for 30-60 grams of carbohydrates per hour. Examples of carbohydrate-rich snacks include energy gels, sports drinks, or fruit.

5. Refuel with protein and carbohydrates post-run After your run, refueling with a combination of protein and carbohydrates can help replenish glycogen stores and aid in muscle recovery. Aim for a snack that includes a 4:1 ratio of carbohydrates to protein, such as chocolate milk, a smoothie with Greek yogurt and fruit, or a peanut butter and jelly sandwich.

In conclusion, proper nutrition is essential for fueling your body for a long run. Staying hydrated, consuming a balanced meal before your run, consuming a carbohydrate-rich snack before and during your run, and refueling with protein and carbohydrates after your run can help optimize your performance and recovery. Remember to listen to your body, experiment with different nutrition strategies, and seek guidance from a registered dietitian or healthcare provider if needed. With the right fuel, you can crush your long runs and reach your running goals.