Ok, you know that nutrition is important to a runner's performance, right? Do you know what sports drinks and energy bars are and how they help you? Do you know what the term hydration means and how to tell if you are hydrated? We'll answer these questions and more in this section, so make yourself comfortable and read on!
Sports DrinksA sports drink is a beverage that replenishes carbohydrates (fuel that your body burns for energy), sodium (your body loses a lot of salt while you are running through sweat), and electrolytes (a mixture of sodium and potassium) that maintains a fluid balance. A sports drink is helpful before and after a hard workout or race because it will replace lost amounts of these essentials and will also keep you hydrated. Stocking up on carbohydrates days before a race is called carboloading and this is when your body stores extra carbohydrates to use for fuel during your run. It is important to remember that sports drinks taste the best when your body really needs them. If you were to decide to just drink a bottle of Gatorade or All Sport, they would taste alright, but a bit on the salty side because they are primarily used to restore lost electrolytes.
Hydration
You are probably wondering what hydration is, right?! Well, it is the point when your body has enough fluid to keep itself cool and functioning correctly. DEHYDRATION is when your body does not have enough fluid to keep your body cool and functioning. Some symptoms of dehydration: dizziness, chills, headache and nausea. If you experience any of these sensations while running, it is important to stop and find a source of water quickly. If you do not keep yourself hydrated, you can end up passing out while running and that can create a dangerous situation for you, as well as other runners around you. There is only one way to tell if you are hydrated: if your urine is either clear or pale yellow that means that your body is hydrated, but don't stop drinking yet! REMEMBER: If you wait until you're thirsty to drink, it's too late, drink even if you don't feel like you need anything.
Here are tips on hydrating:
BEFORE A WORKOUT: The amount of fluids you should drink before a workout depends on when you are running and what the weather is like. If you are running in the morning and the weather is cool, you'll need less fluids than if you're running in the afternoon when it's hot. A basic guideline to follow is to never wait until you are thirsty to drink. It is suggested to drink several cups of cool water 10 to 15 minutes before a workout. Or you might want to try drinking 1 to 2 cups of a sports drink. However what you drink depends on what makes you feel comfortable. Just remember that keeping your body hydrated is important no matter when you run.
DURING A WORKOUT: You really only need to worry about drinking fluids during prolonged or vigorous workouts and if you're running in hot weather. If this is the case, drink small quantities of water every 10-15 minutes. It has been proven that drinking a sports drink during a workout or race can boost the amount of energy you have for the end of a workout or race. Try a half cup to a cup every 15 minutes.
AFTER A WORKOUT:After any workout it's important to replace the fluids you lost during the workout. So drink up! Drink slowly and only cool fluids, not cold. You might want to dilute a sports drink to 1/3 its strength, the added water can't hurt.
Energy BarsAn energy bar is a mixture of fruits, grains and other energy-packed, natural ingredients that are high in carbohydrates. The main reason why people eat energy bars is because they are a source of carbohydrates that your body uses for fuel while you are running. Energy bars on the market today can be divided into two main groups: The brands high in carbohydrates, but low in proteins and fats. And then there are the brands that contain a more balanced mix of proteins, carbos and fats. Your body takes in the carbos and stores them to be used while you are running and supplies the right amount to keep you going until the end of your race or training run. An energy bar is great almost anytime, you can eat them before a hard race, before or during a training run and even during a long race, such as a 10k or longer. Energy bars are easy to bring along with you and will not melt if they are exposed to heat all day. For best results eat an energy bar 30-45 minutes before a race or workout or eat small amounts during your race or run. It is very important to remember to drink 12-16 ounces of water during and after consumption of the bar, otherwise it will feel like you have a bowling ball sitting in the bottom of your stomach and that is going to make it very difficult to run!
Foods high in CarbohydratesThe night before a race or hard workout it is a good idea to eat a meal high in carbohydrates. Some good foods to eat would be: pasta, a green salad, bread and more pasta!! It is important to store up enough carbos so that your body will have the most energy possible, but it is best to eat a meal like this the night before. If you were to eat pasta, bread and salad the day of your race, your body wouldn't be able to digest it all in time and then you wouldn't be able to compete at your best.
For more nutrition tips, visit the Nutrition section of Runner's Oasis!
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Last updated: 8/15/1996