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Experiment with hydration during your training runs. If you run four miles, you ll burn about calories more than you would have if you hadn t exercised. Keep in mind that you ll burn roughly calories for every mile you run, depending on your size.

You re going to need to drink regularly during long races half marathons and marathons and, in hot weather, shorter races. Do you like drinking on the go, or do you prefer to stop running, take a few gulps, and then get moving again.

To optimize your training, when you eat as almost as important as what you eat, says triathlete cindy sherwin, a registered dietitian and personal trainer. Weight loss meal prep guide.

Good nutrition should be part of your ongoing training, not something you start to do only in the weeks leading up to the race, says kathleen porter, ms, a registered dietitian and longtime runner from new york city. All runners, report to the starting addition to getting you fit for race day, training provides you with the opportunity to practice your fluid replacement strategies.

The maximal uptake of glucose is in those first 30 minutes after your e your training runs as dress rehearsals for race day. Unless you re a high mileage runner, your daily calorie needs aren t going to be dramatically higher than a non runner s.

The number of calories you need to consume daily depends on the duration and intensity of your workouts. Within an hour of finishing your run and ideally within 30 minutes you should refuel with a snack percent of calories from carbohydrates grains, pasta, bread, etc. Porter suggests aiming for the following breakdown for your daily meals percent of calories from protein fish, meat, chicken, beans, etc.

You ll want to eat enough so you don t feel faint or weak toward the end of your workout, but don t use running as an excuse to eat everything in sight. You might want to consult with a sports nutritionist who can help you tailor an eating plan that s right for you. But have you prepared nutritionally.

What you re looking to do is replenish your glycogen stores so you can be ready for your next workout, says sherwin percent of calories from fat sources oils, avocados, nuts, etc. She offers some guidelines for runners to follow. Can you stomach gatorade and similar sports drinks, or do you prefer to stick to water.

You have logged many miles, on trail and treadmill, to get ready. Sherwin recommends that your post run snack contain carbs and protein at a ratio of roughly 4 to 1. Whether you re taking part in a major marathon or the local 5 kilometer turkey trot, those words can give any runner the jitters on the morning of the big race.

Her suggestions: a slice of whole grain toast with peanut butter and jelly, or some fruit with half a cup of yogurt.



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