, , ,

Post-Run Nutrition Tips

Monday, October 16, 2017

If you follow me on Instagram, you know that I've been training for New York Marathon (ahhh officially less than 1 month away now!).  Anyone who has trained for a marathon knows that marathons can be super destructive to your body.  As runners we know we should stretch and maybe even foam roll, but I realized the one thing we really neglect (yes, even more than stretching) is what we are putting into our bodies.  Here are some of the ways I try to stay injury free while training for a marathon.

1. Hydration
Hydration is so important when training for a marathon.  There is nothing that makes me sweat more than running (not BBG, not Flywheel, literally nothing).  So it's super important to hydrate before, during, and after your runs.  When you don't have enough water to fill the muscle cells, you're at risk of losing more them.  Research studies have shown that when cells lose water, and thus volume, protein production can slow down and protein breakdown can speed up. Yikes.

Since water can sometimes be boring, I try to have contests with my co-workers.  We tally up our glasses of water per day to help keep each other motivated.

2. Protein
It kills me when runners focus so much on carbs!  Here's the truth: WE NEED PROTEIN AND CARBS.  Being a marathon runner (or marathon runner in training!) means that you are endurance athlete, which means you will need more protein than an average person.  Protein will help rebuild your muscles, improve recovery time, and actually makes me feel like soreness is bearable! Aim to intake of at least 0.55-0.77 grams/lb. (aim for the upper end of the spectrum during times of heavy training and racing).  This means if you're 135 pounds like me you should be taking in 74-104 grams of protein a day.

Lately I've been drinking Core Power since they provide high-quality complete protein.  I tend to reach for Core Power Elite which contains 42g of protein, especially when my training schedule is heavy.  Core Power is made from fairlife ultra-filtered milk and all of the protein found in Core Power comes from the milk itself.  

Whatever protein you decide to choose, look for brands that are tested to be pure like Core Power, so you know what you are putting into you hardworking, marathoner body!

(Ok, but seriously, this one tastes like vanilla ice cream!)

3. Do NOT Eat Whatever You Want
When I first started running I would "treat myself" with mimosas, or pounds of greasy processed foods.  But high-quality foods are so important when training for a marathon.  Be aware of what is in the foods you are eating, and give your body what it needs.  Rewarding yourself now and then is great, but after every long run or race can be damaging to your recovery and progress.

4. Timing
Make sure you are hydrating within 10 mins of your run, and consuming protein + carbs within 30 mins of you run.  While you are running your body breaks down muscle fibers and creates tiny tears in your muscles (this is where soreness comes from!), not giving your body the nutrition it needs can impede rebuilding and repair, often times resulting in injury.

5. Have Fun
Above all, have fun!  Remember why you started this journey in the first place.

This post was sponsored by my friends at fairlife, LLC. As always, all opinions expressed are my own.

1 comment:

  1. I know this is one of the most meaningful information for me. And I'm animated reading your article. But should remark on some general things, the website style is perfect; the articles are great. Thanks for the ton of tangible and attainable help. buy magnesium supplements


Ⓒ melliecay 2014-2018