Don’t wait until it’s too late. Your longer training runs are the ideal time to start learning what nutrition strategies will work for you on race day as trying anything new on race day can be risky and may negatively influence your run. Here are some valuable nutrition tips from FUTURELIFE®.
If you are following a healthy, balanced diet and meeting your everyday nutritional requirements there shouldn’t be any need to add anything to your diet. There is no harm in taking a multivitamin and mineral at 100-150% of your daily requirements to “cover” yourself, but individual micronutrients should only be taken to correct a clinically defined medical reason. Did you know that FUTURELIFE® Smart food™ provides half of your daily requirements for all vitamins and most minerals in a 50g serving?
Your requirements will vary according to the distance and intensity that you are covering on the day. During a run lasting less than 60-90 minutes, you should not require nutrition, but may require fluids depending on losses through sweat. Sessions lasting more than 90 minutes will benefit from topping up with carbohydrates. Usually between 30g and 60g per hour. To give you an idea of what 15g of carbohydrate would look like, think half a large banana, ¾ of a FUTURELIFE® High Energy SmartBar or 220ml of sports drink. Fluid requirements will vary but should be prioritised to prevent dehydration.
Good nutrition after a run will help to return your body to its pre-run state. This will help you to get maximum physical and performance benefit out of your run and protect your immune system. Aim to consume a combination of carbohydrate (to replenish energy) and protein (to repair muscles) in a ratio of about 3-4:1. Don’t forget to rehydrate.
During periods of regular training your energy requirements will increase. Rather than over-indulging at a main meal, try spreading energy and protein throughout the day by including nutritious snacks. Why not make these amazing chocolate goji berry protein bliss balls ahead of time for lunchbox convenience (recipe attached).
Looking for a nutrient-packed recovery drink or meal after one of your hard training runs? FUTURELIFE® has got you covered. Go on, try this super easy and delicious 4:1 CHO:PROT POST WORKOUT SMOOTHIE, you deserve it!