How to Fuel Up for your 5k Race

Tis the season! With spring around the corner and nice weather ahead, some of us are looking forward to signing up for a 5k or another type of fun run. Nutrition is especially important when you are looking to run a long distance. You want to make sure your body is well balanced and replenished before, during, and after the run.

Here are a few tips to help you keep your energy going this running season:

1. Keep hydrated to replace sweat losses. Dehydration can cause fatigue and impair your performance. Make sure you drink water before, during, and after your run.
2. Start with a full tank: Plan your meal for the night before as well as the morning. The meals before your race are the most important because this is where most of your fuel is going to be coming from.
3. Make sure you include plenty of protein and healthy carbs into your pre run meals or snacks. Protein helps rebuild and repair your muscles. Carbs help provide you with the fuel you need to last prior and post run.
4. Do not run on an empty stomach.
5. If you are planning on eating during your run or race, choose foods that are easily digestible such as a banana or a granola bar.
6. Don’t try any new foods on race day. You never know how your body will handle it especially when you may be running long distance.
7. Fuel after your workout – Drink plenty of water. You also may want to consider getting a sports drink to replace the vital electrolytes you just lost. If you can, make sure you have a meal shortly after that includes plenty of protein to rebuild those muscles.

Not everyone is built the same so every nutrition goal is individualized. If you need help with your fitness or nutrition goals, schedule an appointment with a trainer or nutrition consultant.

Blog post by Krista Post.