#1 Before the run
Preventing fatigue is a major priority for runners, especially when you train for over an hour.
For beginners and those taking a short run, water provides all the fuel you need. Intermediate and advanced runners should include something to improve endurance and maximise energy levels.
One study on cyclists who ate breakfast showed they could sustain a moderately hard pace for 20 per cent longer, a total of 136 minutes, compared to cyclists who exercised on an empty stomach (who sustained the hard pace for 109 minutes).
A light breakfast or snack before running will boost your blood sugar levels and fuel your workout. As a guide, try to consume 0.5 to 1 gram of carbohydrates per kilogram of body weight within the hour before your run. Some suitable foods (with the carbohydrate content shown in brackets) are:
- 1 English muffin (25g)
- 1 slice toast (15g)
- 1 tbs jam or honey (12g)
- ½ cup fruit juice (15g)
- 1 banana (30g)
- ½ cup low fat fruit yoghurt (20g)
- 250 ml sports drink (10g)
Try a range of different carbohydrates, solid and liquid, to see what improves your performance most without upsetting your tummy. You can also vary the timing and quantity of carbohydrates.
#2 Replenish after your run
If you've just had a high-intensity workout, lasting 60 to 90 minutes or longer, then it's important to refuel afterwards.
Research has shown that, by consuming carbohydrates and a little protein within 30 to 60 minutes after your run, you'll double the effect of replenishing your body's muscle glycogen stores compared to waiting several hours. Timely re-fuelling was also shown to help repair muscle tissue.
Smoothies are an ideal post-run food, being a tasty source of carbohydrates and protein, and easy to digest when your body's still in an active state. Other refuelling foods include breakfast cereal with skim milk or pasta with a bolognese sauce.
Wild berry power drink (serves 1)
200ml skim milk
2 tsp psyllium husks
½ cup frozen berries
1 tbs skim milk powder
1 tsp red jam (optional)
¼ cup ice
1. Pour the milk and psyllium husks into a blender, allowing the husks to soak and soften for 3 or 4 minutes.
2. Add the banana, berries, skim milk powder, jam and ice, and process until creamy.
3. Serve immediately.
Magnesium for maximum energy production
Magnesium is essential for many cellular functions, particularly those involved in energy production. It also supports the normal functioning of muscle and nerve tissue. Magnesium can also help relieve muscular aches and pains. Signs of low magnesium levels include fatigue, irritability, muscle cramps, and predisposition to stress.
References available on request