The Gym Fit Tip - Running On Empty?

HEALTH:

Running is a sure-fire way to improve your fitness, but the more you run the more fuel your body requires. By making just a few tweaks to your normal balanced diet, you'll train, race, and recover faster, plus you'll feel more energised.

EXERCISE:

Carbohydrate-rich foods are converted into glucose and are the optimum runner's fuel. However, different carbohydrates serve different training purposes; two to three hours before you set off you should focus on low to medium-GI carbs as these release their energy gradually. Higher-GI carbs are more rapidly released and should be limited to immediately before exercise to boost energy or after exercise for recovery and to replenish tired muscles.

NUTRITION:

So what are the best sources of carbohydrates as a runner? Try the following suggestions:

  • Medium GI carbs: Aim for wholegrain bread, oats, brown rice, polenta, wholewheat pasta, lentils and pulses and vegetables (such as sweet potatoes and butternut squash) for slow-release energy
  • High GI carbs: Ideal choices are fruit, flapjacks, energy bars or sports drinks (try making your own using 250ml unsweetened fruit juice, 250ml water and 1/5 teaspoon of salt)
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