Tag: Nutrition for runners

According to the National Institutes of Health, carbohydrate loading has been shown to improve performance in endurance events lasting over 90 minutes. Finding the best meal to eat before a marathon involves maximizing glycogen stores without causing digestive distress, a process that requires a strategic approach in the days and hours leading up to the race.

According to the International Society of Sports Nutrition, endurance athletes, including runners, may need up to 2.0 grams of protein per kilogram of body weight daily to support muscle repair and recovery. While many runners focus on carbohydrates, incorporating adequate protein, and particularly the fast-absorbing properties of whey protein, can significantly benefit performance and recovery. This guide will explore exactly how and why whey protein is an excellent supplement for runners.

Running on a full stomach can lead to digestive issues, and experts consistently advise against eating large, high-fat meals right before a workout. But is it okay to eat a burger before running, or is it a recipe for digestive disaster? The science behind fueling your body for exercise explains why this is generally a bad idea.

Studies show that a runner's diet rich in carbohydrates is crucial for peak performance and increased stamina during endurance events. Knowing what to eat for stamina for running is therefore a vital component for both fueling intense workouts and ensuring efficient recovery.

According to research from the American College of Sports Medicine, dehydration can significantly impair athletic performance. Therefore, knowing what's a good pre-run drink and practicing proper hydration is a crucial factor for runners to achieve their best performance and avoid negative health impacts.

Just a 2% loss in body weight due to dehydration can significantly impair exercise performance for runners. So, can I take electrolytes while running? Yes, it is a crucial strategy for preventing performance drops, especially during prolonged or high-intensity sessions where sweat loss is significant.

According to a 2024 review published in *eClinical Medicine*, intermittent fasting can decrease waist circumference and fat mass in overweight individuals, but the implications for athletes are more complex and nuanced. This raises a critical question for athletes: is fasting bad for runners, or can it be used as a strategic training tool?

Research suggests that proper nutrition can reduce the healing time of a bone fracture by up to 25%. Knowing what should I eat to heal a stress fracture is crucial for providing your body with the necessary building blocks for bone repair and recovery.

For moderate-intensity runs, carbohydrates and fat each provide roughly 50% of the body's energy, making pre-run fueling crucial. We will help you determine if Kind bars are a good pre-run snack for your specific running goals and digestive needs.

According to sports medicine experts, a well-balanced diet is a crucial component for runners looking to improve endurance and speed. While no single fruit is a magic bullet for increasing speed, certain fruits are packed with carbohydrates, antioxidants, and electrolytes that provide the essential fuel and recovery support athletes need. By strategically incorporating these fruits into your diet, you can enhance your training and race-day performance.