Tips for Nutrition Fitness

Spring is here and getting outdoors and ready for the Run The Plank 5k might be on your mind. Here are some first steps to consider for a successful and safe run.

  • Be sure to fuel up throughout the day with healthy complex carbohydrates such as whole grains like whole wheat bread or pasta, brown rice, fruits and vegetables so you are not running on empty. Also, include protein such as lean meat, poultry, fish or dry beans along with healthy fats like vegetable based oils and nuts.
  • Limit sugary and fatty foods such as cakes, pies, cookies and candy
  • Pre-Run fuel should be high in carbohydrates, low in fiber and fat to avoid gut problems like nausea, cramping and gas. Go for a bagel, cereal, low fat breakfast bar, fruit smoothie, plain pasta or rice, pretzels or toasted bread.
  • Be careful not to overeat – start by adding 100 calories for each mile you run
  • Stay well hydrated by drinking fluids, especially water, at regular intervals throughout the day. Water is sufficient to keep your body hydrated for activities that last 1 hour or less
  • If you will be exercising for more than 1 hour, a sports drink may be helpful to replace electrolytes lost in sweat especially on hot days
  • Post-run recovery for light to moderate exercise includes a high carbohydrate snack and rehydrating with fluid. Try a fruit smoothie, a fruit and vegetable juice or chocolate milk.

st. john providence

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