How to properly fuel your body for the Broad Street Run
Everything you eat and drink leading up to the run has a direct impact on your performance. In order to help you better prepare, I’ve outlined the best advice to strengthen your body for this year’s Broad Street Run.
The 2016 Broad Street Run is approaching quickly and it is important to know how to properly fuel your body before you hit the streets on May 1. Everything you eat and drink leading up to the run has a direct impact on your performance. In order to help you better prepare, I've outlined the best advice to strengthen your body for this year's run.
Hydration:
Because of the high level of exercise you will endure, hydration is key to regulating body temperature throughout the race. Also, without proper hydration, you may experience muscle cramping, which can make for a very unpleasant Broad Street Run.
Pre-run: Drink at least 16 ounces of water or sports drink an hour or two before the race.
During: Drink 5-12 ounces of water or sports drink every 15-20 minutes during your run. But be careful not to drink TOO much. If you start to hear “sloshing” in your stomach or experience a nauseous feeling then wait at least 15 minutes before drinking more.
Post-run: Drink 16-30 ounces of water or sports drink. For a 10-mile run, a sports drink with 5-8 percent of your daily recommended carbohydrate intake (look at Daily Value Percentage on the label) is appropriate for replenishing glycogen stores lost during the race.
Nutritional Goals:
2-3 hours before the race: It is important to prepare your body with adequate nutrition in the hours leading up to your 10-mile run. Eat a full meal with at least 50 grams of carbohydrates.
Example: A bagel with a tablespoon of peanut butter.
30 minutes – 1 hour before the race: You want to eat a snack at least an hour before the race that contains carbohydrates, protein, and a little bit of fat to power you through your run. Aim for something with 30 grams of carbohydrates.
Examples:
6 ounces of Greek yogurt w/10 almonds and ½ cup fresh/frozen berries
2 slices of whole wheat bread with 1 Tbsp. of peanut butter and 2 tsp. of fruit preserves
1 hard-boiled egg, a slice of whole wheat toast and a small piece of fruit
1 English muffin with ½ banana and 1 Tbsp. of almond butter
8-ounce smoothie with 1-cup plain Greek yogurt, ½ banana, 1 Tbsp. peanut butter, ½ cup orange juice or low-fat milk, and ½ Cup ice.
Post-race: After the race, your body is still burning calories. By ensuring proper nutrition, you’ll replenish your body with the energy it lost. Focus on eating a small snack with a carbs to protein ratio of 4:1 within the first 15 minutes after your run. Choose a snack low in fat and fiber so digestion of simple carbohydrates isn't slowed. Later on, within two hours after your run, eat a full balanced meal.
Examples:
1 Cup of oatmeal with ½ cup frozen berries or ½ banana
8 ounces Greek yogurt with 1 piece of fruit
1 slice of whole wheat bread with 2 slices of turkey and 1 slice of low-fat cheese
Sweet potato with lean protein
8 ounces low-fat/non-fat chocolate milk
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Read more Goal Getter for healthy eating, weight loss and more.