Nutrition Tips for Running

Nutrition Tips for Running
Running is an enjoyable pastime that also lends itself to becoming a highly competitive sport. Whether you run for fun on weekends, or train for races and marathons, nutrition tips for running can make the difference between a successful experience and a less-than-pleasurable time on the pavement. There are a lot of myths that surround the best sustenance for runners of various ability grades, but generally speaking, there are some bits of information that hold true and are not considered urban legends. These nutrition tips for running include carbo-loading, energy intake during a run, artificial energy and vegetarian nourishment information.

Carbo-Loading Works

Enjoy a meal consisting of pizza, pasta or other high-carbohydrate food items the evening before you either run a race or train for future running endeavors. The trick is to eat only enough carbohydrates to help you feel keyed up the next day, but not so many that you feel bloated. Ingest different kinds of carbs in varying quantities and note the way you feel in a journal; while it may take some trial and error, you will discover the right carbohydrate amounts within a few short weeks.

Consider Nutrition During Your Run

Keeping up your blood sugar levels and energy during the run is essential. One of the most commonly overlooked areas of nutrition is the ingestion of energy-rich fuel while running. Some runners rely on nutrition bars; they are great for hikes and during breaks, but they do not lend themselves to be enjoyed while running. Chewing on a somewhat dry bar while trying to maintain a rhythm may be uncomfortable and also unsafe. Better options are energy-rich gels or energy chews that dissolve quickly. Great examples are Trails' Honey Stinger Organic Fruit Energy Chews, which contain mainly carbohydrates in the form of sucrose, glucose, maltose and fructose.

Avoid Artificial Energy

Caffeine is artificial energy. It may offer you a temporary burst, but if you are predisposed against it, the amount of caffeine contained in energy drinks, bars, chews and gels could make you ill. Avoid caffeine whenever possible, and try alternatives for your nutritional intake.

Vegetarians Need to Heighten Protein Intake

In addition to increasing the carbohydrate intake just before or during a run, vegetarians also should be mindful of their protein consumption to avoid the loss of any lean muscle mass. Cheese, dairy products and also peanut butter and tofu are great food options. Include dried fruits for iron coupled with carbohydrates.

Article Written By Sylvia Cochran

Based in the Los Angeles area, Sylvia Cochran is a seasoned freelance writer focusing on home and garden, travel and parenting articles. Her work has appeared in "Families Online Magazine" and assorted print and Internet publications.

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