What should you eat and drink before a 10 mile run?
Well begun is half done. Are you training for one of the biggest running events in the country? Or do you want to improve your running performance with the right nutrition? For longer distances it is crucial to replenish your energy reserves in time. If you run for less than 60 to 90 minutes, the body mainly uses glycogen from the muscles. For longer distances when you run for longer than 90 minutes, the glycogen supply is depleted and must be replenished in time. But what is the best thing to eat and drink and when for a 10 miles?
Here you will find useful tips that can really make a difference:
Daily
Every athlete has his/her own nutritional needs. In general, runners have a higher need for vitamins and minerals due to their efforts that cannot be met through normal food. Additional supplements such as 3Action Multivitamins are highly recommended.
Dinner for the important day
During the evening meal before the big day it is important to replenish carbohydrates. After all, carbohydrates are the fuel for your body and you mainly need them while walking. A meal with white pasta, rice, couscous, etc. are some examples of good sources or you can use the 3Action Carboloader to increase carbohydrate intake. Try to avoid too much protein and fiber. In addition, running performance depends on fluid loss. It is essential to start your effort well hydrated. Your hydration starts a day before your effort and consists mainly of water. A good indicator is the color of your urine. This should be light yellow to clear in color with sufficient fluid intake.
Breakfast for the important day
2.5 to 3 hours before your effort, it is best to eat a light, digestible breakfast with carbohydrates. Good examples are sandwiches with sweet toppings, low-fat yoghurt with muesli or cornflakes with low-fat milk. Good hydration is also important at this time. This can be done with an electrolyte solution using 3Action Hydration Tabs or an isotonic sports drink such as 3Action Sports Drink .
Before the start
An hour to half an hour before the start you can eat a small snack such as an energy bar. Examples are 3Action Energy Xtra bar , 3Action Nougat Energy bar or 3Action Carbofruit . To supplement carbohydrates and fluids, you can drink a sports drink 10 minutes before exercise, but do not overdo it so that you do not have to go to the toilet all the time.
During the effort
If you run for less than 90 minutes, you only need fluids, possibly supplemented with electrolytes using 3Action Hydration Tabs. The amount of fluid is equivalent to approximately 2 small cups or a 500ml water bottle. If you run for longer than 90 minutes, you also need to replenish energy. You need approximately 60g of carbohydrates/hour. Avoid solid food. This can cause stomach and intestinal complaints while running. For each hour of effort, choose 500ml of isotonic sports drink, e.g. 3Action Sports Drink, and an energy gel (e.g. 3Action Energy gel or 3Action Liquid Energy gel ) or 500ml water and two energy gels. This way your body gets enough energy for the effort.
After walking
Immediately after a long, intensive effort, the body needs extra carbohydrates, proteins and fluids. Drink enough water and for example the 3Action Recovery Shake . The combination of carbohydrates and proteins in the 3Action Recovery Shake replenishes glycogen stores and helps with muscle recovery after endurance exercise. In addition, it is best to eat a full main meal within two hours of your exercise to replenish your macronutrients.
Maybe it is 3Action Marathon Pack something for you? This package contains the necessary energy products to get through the 10 miles smoothly.
Under the motto “well begun is half done”, it is essential to pay sufficient attention to what you eat and drink before, during and after an effort such as a 10 miles. Ready to break your running record?
Michaline Lon, sports nutritionist
