NUTRITION

For hydration, runs under an hour you don't have to take in any water or fluids. For runs 75 min. or longer start bringing water; aim for 500 ml per hour of fluids. During cooler weather water is fine but in hot or humid conditions or long runs you'll need more than water. You need to get electrolytes (minerals & salts) that you lose when sweating. You can get these in either powder or capsule form. Look for products that contain a full spectrum of electrolytes - sodium, chloride, calcium, magnesium and potassium. 

Once your training runs start getting longer (90+ minutes) you'll also need to start taking in calories. About 200 calories per hour should do the trick. Look for products (powders or gels) that contain complex carbs like maltodextrin as their primary ingredient. Some products like Hammer Nutrition HEED have both calories and electrolytes so you get both without having to mix products. 

For pre-run meals, eat a couple of hours before your run. The meal should have complex carbs, some starchy carbs and some protein. Minimize fat and fibre as they slow down digestion. Aim for 200 - 400 calories (as a reference, 100 calories = 1 piece of medium size fruit or 1 large slice whole grain bread or 1 egg or 1 glass of O.J.)

To train your body to burn its own fat for fuel, you can also skip any meal and run on an empty stomach. However, you need to make sure you have nutrition on the go ready (200 calories per hour) and begin using it early in the run (start sipping your energy drink early). You also need to run in your aerobic zone and not go out too fast. It takes discipline to do this but you end up training your body to be very efficient at burning its own fat for fuel.

Following your long run, try to eat something within an hour of finishing your run. Aim for some carbs and a bit of protein (30 - 60 grams of carbs + 10 - 20 grams of protein. 160 - 480 calories). Also drink 500 ml to 1 litre of water; if you were sweating a lot add some electrolytes to your water. 


Curb Ivanic, MS, CSCS
www.corerunning.com - run better, run stronger, run injury-free
http://twitter.com/curbivanic