Nutrition For Women Runners
Benefits of Running
Should you and what should you eat before a Run?
Do you need to eat during the Runs?
What should you eat after a Run?
Running is the simplest, fastest, most accessible way to fitness, good health and weight loss known to woman.
Running is an excellent way to deal with anxiety and with stress- induced insomnia.
If you think its "runner's high" - you are right!
Running reduces stress and improves your attitude and makes you happy!!! Works wonders for me!
Running helps train the mind, not just the body.
To start running you don't need a partner; you don't need equipment, a court, or a gym; and you don't need much time.
But there is something I would like you to consider - the importance of nutrition for runners.
Do you and what you should eat Before, During and After Running Workout?
Get fresh healthy eating ideas
Should You Eat Before a Run?
Running on an empty stomach may cause you to run out of energy.
You best bet is to eat a light snack or meal about 1 1/2 to 2 hours before you start running.
Choose something high in carbohydrates and lower in
fat, fiber, and protein.
Try a bagel with peanut butter; a banana and an energy barsor a bowl of Ezekiel cereal with Kefir.
Stay away from rich, very fatty, or high-fiber foods, as they may cause gastrointestinal distress.
Do You Need to Eat During My Runs?
When you run for under 90 minutes, most of your energy comes from stored muscle glycogen.
If you're running for longer than 90 minutes, the sugar in your blood and liver glycogen become more important because your stored muscle glycogen gets depleted.
Fueling with carbs during your longer runs will prevent you from running out of energy and help boost your performance.
The best way to get carbs on the run is through sports drinks.
What Should You Eat After a Run?
After a workout, especially a long run, you want to replenish energy as quickly as possible.
Studies have shown that muscles are most receptive to rebuilding glycogen (stored glucose) stores within the first 30 minutes after exercise.
If you eat soon after your workout, you can minimize muscle stiffness and soreness.
You'll want to consume primarily carbs, but don't ignore protein. A good rule of thumb for post-run food is a ratio of 1 gram of protein to 3 grams of carbs.