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- by Sarah Achleithner
What is a good breakfast for runners?
A good breakfast for runners should consist mostly of carbohydrates and protein, though portion sizes and amounts will depend on if breakfast is consumed before or after running, and training intensity [2]. Some examples of runner-friendly breakfasts include oatmeal with...
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- by Sarah Achleithner
Runners can drink sports drinks and caffeinated beverages to run faster. Sports drinks can enhance running performance, as they provide water, electrolytes, and carbohydrates to boost performance and aid in recovery [1]. This is especially important for longer distance runs,...
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- by Sarah Achleithner
Runners should primarily drink water, both in and outside of exercise, to meet their daily hydration needs. However, including other liquids, such as electrolyte-rich sports drinks, can also provide necessary carbohydrates, aid in hydration and improve electrolyte intake and balance....
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- by Sarah Achleithner
Should you drink during a half marathon?
Yes, you should drink liquids during a half marathon. You should consume adequate water and sports drinks to meet your sodium needs and avoid dehydration. Some runners can lose upwards of 2-3% of body mass while running, which can compromise...
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- by Sarah Achleithner
Should I drink water before running?
Yes, you should drink water before running, as being appropriately hydrated contributes to optimal health and exercise performance. Before running, athletes can achieve euhydration by consuming a fluid volume equivalent to 5-10 mL/kg BW (2-4 mL/lb) in the 2-4 hours...
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- by Sarah Achleithner
What is a good lunch for runners?
A good lunch for runners should consist of a healthy balance of macronutrients, including high quality protein, complex carbohydrates, fruits and vegetables, and healthy fats, to promote satiety and meet nutrition needs. Some examples of lunch foods to include are...
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- by Sarah Achleithner
What do runners eat while running?
During longer runs or high intensity exercise, runners should take in fast-absorbing carbohydrates and/or sports drinks to provide glucose to help fuel muscles, provide sustained energy and prevent bonking [1, 2]. If runners don’t fuel appropriately, glycogen stores become depleted...
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- by Sarah Achleithner
What should I eat before a 45-minute run?
Before a 45 minute run, you should eat a meal or snack made up of predominantly carbohydrates and some protein [1]. Examples include a banana with a small amount of peanut butter, oatmeal with fruit, cereal with milk, juice or...
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- by Sarah Achleithner
Should I eat before I run in the morning to lose weight?
Studies have shown that a fasted morning run may increase the utilization of fat as a fuel source, improve skeletal muscle function, enhance metabolism, and reduce appetite [1]. Exercising in the fasted state may also reduce intake of food throughout...