Your run doesn’t finish when you kick off your shoes and have a shower. It finishes when you have refueled your body. Proper nutrition allows you to train harder, longer and better. The right mixture of nutrients can help repair muscles, promote glycogen re-synthesis and re-hydrate your body. Whether you just killed it at interval training, smashed a 30km run or completed an intense session, your body needs to refuel.
There are five factors you should take into consideration for refueling and recovering after your run:
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How long did you train for and how intense was it? Monitor your effort and measure your distance to understand how many carbs you need to recover and re-hydrate.
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The weather, temperature and humidity have a significant impact on your performance. Your body will have to work harder and sweat more when it is hotter outside.
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Eat what your body can tolerate. Liquids are best since they can be absorbed quicker by the body and digested more easily. A pouch of Manuka Performance Liquidfuel is not only great before and during exercise, it aids in your recovery too.
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What is accessible? Make something that is easily transportable. This can be a protein bar, fruit or toast that can go in a bag ready for you to consume post workout. Liquidfuel pouches are perfect for this.
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What do you have planned for tomorrow? Your post workout meal helps you recover for your next run. This is where the nutritional composition and timing of the meal matter.
Guidelines for Refueling after a run.
Carbohydrates are your friend: No matter what the latest diet fad says, carbs are not the enemy; as a runner, you need them. About 70% of Honey’s carbohydrate content is made up of Fructose and Glucose. Glycogen is a multi-branched polysaccharide of Glucose and is the body's preferred source of energy during moderate- to high-intensity exercise. A runner’s resting muscle glycogen content is around 120 milimoles per kilogram. For a runner’s body to recover, you need carbohydrates – especially carbohydrates which are good for you.
Re-hydrate adequately. It is also important to replace the salts you have sweated out, so ensure you take something with both carbohydrates and electrolytes. Manuka Performance Liquidfuel pouches readily mix with water or can be consumed alongside water. They also contain the required number of electrolytes, meaning you get all the fuel your body needs in one go.
Be sure to add some protein as well. After a hard run, you need to replenish your glycogen stores and rebuild muscle. Consuming protein post workout stimulates muscle protein synthesis and inhibits protein breakdown. Smash some chicken or whey powder!
Good nutrition and taking care of the details will help you see improvements in your running - or any sport for that matter. At Manuka Performance, we are committed to providing the best sports energy and advice possible.
If you are seeking personal advise for your specific goals, hit up our Sports Nutritionist Gavin Clearkin.
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