Nutrition For Running: Perfect Post Run Smoothie
Video taken from the channel: The Run Experience
ULTRA MARATHON FUEL AND HYDRATION STRATEGY! Canaberry Spring Energy Nutrition
Video taken from the channel: Vo2maxProductions
Energy Nutrients And Hydration For Athletes
Video taken from the channel: MonkeySee
Hydration During the Marathon. During a marathon, you will generally be offered water and an electrolyte-replacement sports drink such as Gatorade. Some events use electrolyte drinks that don’t have sugars—you need to know that so you can have.Energy gels are another method of taking in carbohydrates during the marathon. Energy gels are often available at selected aid stations or you can carry a few with you. Depending on the brand, each.
Upping your protein intake is one of the most important moves you can make when it comes to marathon prep. Think of it as an edible upgrade for your legs – to help you build muscle, recover quicker.Time to understand and implement the hydration and nutrition aspects of the half marathon. What exactly are we looking for from hydration and nutrition – To start the race with optimum hydration and maximum energy.
To slake thirst, avoid dehydration,cramps and be able to finish strong with a smile.Including carbohydrate in your meal and opting for carbohydrate-rich snacks before training and race day, will ensure your body has adequate fuel to perform at its best. Porridge, toast, cereal, bagels and fruit juice are all excellent choices.
Hydration during a marathon is a delicate balance of fluid, carbohydrate, and electrolyte consumption. Postexercise Needs. Individuals should consume calories and fluids immediately following the training run or event in the form of a 100to 400-kcal snack (eg, sports drink, chocolate milk, orange juice).As a guide, you should aim to consume between 30g to 60g of carbohydrate per hour.
A typical banana, energy bar or gel will have around 25g. If you’re taking part in a marathon and expect to.Nutrition and Hydration Check out the articles below to discover how effective fuelling can make you a healthier, fitter and faster runner.
From what marathon-mad chef Michel Roux Jr has for breakfast to essential sports nutrition advice from Lucozade Sport, we’ve got your fuelling needs covered.If you have 1–2 hours, a small meal containing carbohydrates, lean protein and a touch of fat is OK. Loading your diet with carbohydrates in the days leading up to an endurance event like a longer run or half-marathon may boost your muscles’ energy reserves, but it’s not a license to kill.One of the easiest ways to optimize your carbohydrate intake during rides is to drink a low-carb, electrolyte hydrating drink while you’re eating light, digestible snacks, like fig bars and bananas.
Great alternative fuel sources are: Fig newtons, Swedish fish, gummy candies, pretzels and protein bars. Candy provides an immediate sugar rush and helps prevent a light-headed feeling. Protein bars are better for long-term fuel and can last much longer. Pretzels.The meal should be high in carbs, moderate in protein and low in nutrients that slow digestion, mainly fat and fiber.
Make sure to drink 17–20 ounces (500–590 ml) of water with your pre-run meal to.The daily diet is important, as runners must incorporate quality foods for the most part to keep their energy levels high and organs as healthy as possible. The part that is poorly understood, though, is the fueling and hydration required before, during, and after runs. Macronutrients.
Something that has a carbohydrate source and a protein source, and then about an hour before you run you will want to replenish those energy stores with an easy to digest snack.” Folkman says a snack should be light and carbohydrate rich.Energy or sports nutrition bar (make sure they are low in fats and fibre). 2 handfuls of sweets or dried fruit (e.g. jelly beans, jelly babies, wine gums, raisins, sultanas, or any dried fruit of your choice).
4 to 6 jaffa cakes. Cereal bar (e.g. Rice Krispies, Frosties, Cheerios).
List of related literature:
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from Athletic Training and Sports Medicine |
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from Advanced Sports Nutrition |
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from Becoming Vegan: The Complete Reference to Plant-Base Nutrition, Comprehensive Edition |
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from Advanced Marathoning |
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from Marathon: The Ultimate Training Guide |
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from Sports Nutrition for Endurance Athletes, 3rd Ed. |
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from American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition |
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from Nutrition |
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from What to Expect When You’re Expecting 4th Edition |
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from The Athlete’s Guide to Diabetes |
25 comments
Forgive me, but gluten free oats? I imagine oatmeal is not that. What are some examples and why gluten free? Thanks.
Correction, Bullwinkle. Maltodextrin actually doesn’t cause a high blood sugar spike as does more simple sugars. It is a bit more level. Perhaps you are thinking of the 5 pound bag to table sugar added into some salt and a few minerals and sold for $40 to ultra marathoners…and used by Jim the course record breaking ultra marathoner! That does spike your blood sugar. It also has other simple sugars in it not just table sugar. Maple syrup is not bad, I had used it a bit in the past mixed with water. Expensive though. Have a jar in the fridge…maybe I will retry it…
You could make a more indepth video about energy gels. I think that would help a lot of people. Or just simply consider a Q&A.
hmm, was thinking this would be more about how many calories per hour and roughly how much you are drinking per hour, not about what gels you use. not that that’s bad, you def need to rep your sponsors. But have been struggling with both the sweetness and texture of gels/nut butters on runs, they make me gag, they were fine when I was cycling, but now I just cant do them.
Too bad the shipping is so expensive. A 6pack costs 14euros. Add shipping and you get to 43euros…
I know it’s off topic for this video but can you please do an updated video of footwear from HOKA? I’ve tried the Arahi and Bondi 5 so far… enjoyed both and I am wondering what your take is on the newer/newest versions of the HOKAs…. Thank you in advance! I apologize if this is not the best way to put in a request! Love your videos! And I’m learning a lot and getting stronger and faster thanks to you!
Sage, i have been watching your vedio a long time, love your channel because i always learnt a lot from you.
I have a questiondo a runner suitable for taking eggs every day?
Ilove your videos, please make a training video for 15 hudered meters sub 5 minutes on the track. thanks.
Wholefoods are always better for you, through every part of the day, even outside of training. You’ll see a huge difference. (well I know you do as I’ve seen the way you eat:) ) So I completely agree with your video, just wish all there products were vegan, and they would distribute in Europe
Good one Sage. My marathon time is just under 4 hours, so I obviously need to fuel more often being out on the course longer. I take a gel about every 4.5 miles (7k) and drink electrolytes at usually every other water station. I’ve found that works for me just fine and I can probably get away with a bit less, but have only run 3 marathons so far so am still pretty new at it.
Hi Sage Reece here, have you got the electrictroride on your website? I went to buy some spring energy, I’m in New Zealand, can I pay by MasterCard? I haven’t got PayPal Apple Pay or G pay
You sir are very lucky to have places like this to run at. You already made me switch from Nike to Hoka (loving that Clifton cushion), might give those hydration packs a shot.
For me I find a mix of real food and gels works really well. I will usually eat a pouch of baby food, and gel and some sort of oaty biscuit. Aiming for around 200 cal an hour. So far it works perfectly for me.
Hey Sage, could you do a video on the best times of day to do your runs? Some people do their runs say at 6am and while others mid afternoon or later in the evening. I am referring to the best time of day in order to get the best results. It would be interesting to hear your take on it. Thanks.
Sage, what kind of hydration solutions do you suggest for road marathon training? Particularly long runs. Is it common for runners to carry Hydration vests? I know it is common for trail runners, but haven’t seen road runners do it
How about fat from carbohydrates? Carbohydrates are still the most important for staying healthy and preventing injuries. Pasta, wheat, rice, potatoes just 10 grams per kg of bodyweight….
Hello Elizabeth, did you say you put in the SOS hydration packet into the smoothie mix? What happens if i take the SOS hydration packet as I do my run? Or is it strictly for post-run? Thanks I enjoy watching the videos. The nutrition part is important for me. Thank you.
oooops, I don’t do a post run smoothie. Just a bottle of water and 1 banana. I guess is not enough
Hi, planning to prepare the post run smoothie and keep in car boot during marathon run. how long the post run smoothie will stay in good condition? Any thoughts please. Cheers
How much is cost coconut milk in your country. Because in my it is very expensive.
The salt fix by dr james dinicolantonio
And
Salt your way to health by dr david brownstein
Learn how much salt
What sort of salt
Why salt is the most important nutrient that must go hand and hand with water
Salt will alkalise lactic acid
So if you salt load you won’t be as sore or get cramps
greens, frozen blueberries, bananas, flax seed, hemp seeds, hemp protein and ginger
i’m not a big fan of powders and all that stuff. I think its way healthier to eat whole foods. Best post run meal for me is, 5 bananas + 3 oranges + 5 medjool dates and some oat milk.
I’ve been running out of ideas to make my post workout smoothies. Such help this video is. Thanks.
Great vid! Enjoyed the different smoothie ideas. Please add more vids like this! More nutrition vids!