How Do You Fuel Your Run?

By Asha

POP QUIZ!

Before a run do you…
A. Roll out of bed, throw your gear on and run as stiff as the Tin Man with your stomach growling?
B. Get up 30 mins before, eat a full breakfast and then try not to throw up the entire way?
C. Get up, smash a coffee and run around looking desperately for a toilet?
OR….
D. Plan your pre-run fuel and give yourself enough time to digest?

I have done all of them – but am particularly proficient at C, an unconventional method of sprint training that I swear by…

So what are we supposed to do?

We want something that is:

High in carbohydrates.
Our bodies number 1 fuel source is carbs so before a run it is important we know we have had enough simple carbs that our body can turn into glycogen and use to keep us going!

Has a moderate amount of protein.
Protein is amazingly important for recovery, building muscle and minimizing fatigue but it is not what our body prefers to use as fuel so keeping the protein to a moderate amount (5-15g) will help aid you post-run but not have your body busy digesting a huge quantity mid-run!

Is not full of fat or fiber.
Our bodies work particularly hard to digest fats and fiber so keeping this to a minimum will ensure you don’t end up in digestive distress, feeling nauseas or with a huge stitch!

Next time, give these a try…

  1. Half a banana
  2. A piece of toast with honey
  3. Half of an energy bar (not a protein bar!)
  4. Some dry cereal – Nutrigrain is my go to!

Have you downloaded your running plan?

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Our founder

Ange Drake is an personal trainer, women’s empowerment coach and fitness blogger in the northern suburbs of Melbourne. She is the director of one of the few womens’ only strength training gyms in Melbourne, 23W. Ange helps women to learn how to use strength based training, nutritional strategies and a positive mindset to transform their bodies, relationship with food and mind.

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