How To Refuel During A Run

Before, during, and after a run, proper nutrition is essential for fueling your performance. However, the majority of information focuses on pre-and post-run meals. While these meals are important for ensuring that you have the fuel you need for peak performance and recovery, it is also important to consider what to eat if you need to refuel during a run. Not all runs necessitate refueling; in this section, we'll look at when you should refuel, why you should refuel, and what you should refuel with.

What is the significance of refueling during a run?

Runners require fuel, primarily carbohydrates, to provide energy and keep them going. Endurance athletes, such as runners, require a high-carbohydrate diet to maintain their glucose levels, ensure muscle and liver glycogen stores are plentiful and replenish the glycogen lost during and after exercise. Endurance athletes can become fatigued more quickly if they do not consume enough carbohydrates and store enough fuel. This has a negative impact on their overall performance.

Fluid replenishment is also required to ensure peak performance. Sweating causes water loss while running. If this fluid is not replaced, the runner will become dehydrated and have electrolyte imbalances. Dehydration can also cause muscle cramps and fatigue, which can make it difficult to perform.

However, not all runs or races require you to refuel during the activity; refueling nutrition guidelines are especially important for endurance events lasting more than an hour. This is due to the fact that glycogen stores can be depleted after one to two hours of intense activity. Endurance athletes should consume 30 g to 60 g of carbohydrate per hour of exercise to maintain a steady supply of energy. To avoid dehydration, runners should aim to drink one-half to two cups of fluid every 15 minutes.

What should you drink to refuel?

To achieve peak performance and avoid fatigue during a run, the primary nutrition goals are to maintain blood glucose levels through carbohydrate consumption and to replace lost fluids.

It is also suggested that carbohydrate consumption during exercise is especially important for those who do not consume the recommended amount of carbohydrates or who skip pre-exercise meals. Simple carbohydrates should be consumed primarily because they are quickly digested and release bursts of glucose (energy) into the bloodstream.

These simple carbohydrates can come in the form of a carbohydrate-rich snack like a banana, a sports drink, or a sports gel. It is critical that the food chosen is high in carbohydrates but low in fat, protein, and fiber in order for the food to be easily digestible and not cause stomach upset.

Dehydration can also impair exercise performance; therefore, adequate fluid intake before, during, and after exercise is essential for good health and peak performance. You sweat while running, which causes you to lose water. The goal of drinking during exercise is to keep you from losing too much fluid through sweat, which could lead to dehydration.

Replenishing fluid varies by individual and is determined by the amount of sweat produced, the length and intensity of exercise, and the athlete's ability to drink.

5 things to remember when refueling during a run

Now that you've covered the fundamentals, here are a few things to keep in mind as you refuel during your run:

1. Refueling should be introduced during your training period. This is so you can figure out what works for you and what doesn't in order to avoid any negative effects before, or worse, during, a competition.

2. Stick to high-glycemic-index foods that you can tolerate. High-fat, high-protein, and high-fiber foods can slow digestion and cause stomach discomfort. Fast-digesting carbohydrates will provide you with the short bursts of energy you require without upsetting your stomach.

3. If you can, take small sips of fluid throughout your run. To stay hydrated without overdoing it, take small sips of fluid instead of large gulps that may slosh around in your stomach while you run. (However, the most important thing is to stay hydrated, so do whatever works best for your body!)

4. If you want to drink a sports drink, choose one with a carbohydrate concentration of 6% to 8%. (about 50 kcal per cup). These can help increase fluid intake and provide carbohydrates during endurance exercise.

5. Discover what works best for you. Because every athlete is unique, there is no one-size-fits-all plan. Learning what you can handle and what works for you during those long runs will help you perform at your best.

As a runner, your primary goal is to perform as well as possible. Nutrition is a critical component of performance, particularly for endurance runners. Knowing when and how to refuel during a long run can help you avoid fatigue, cramping, and dehydration, all of which have a negative impact on performance. Not sure if you're getting enough nutrition for your endurance activities?

Read next: Can You Improve Sleep By Physical Activity?