LARR Newsletter: Week 2

COACH DAVID'S TIP: WHAT TO EAT WHEN TRAINING

It’s Week 2 of the LARR Training Program! As we dive deeper into our training routine, you may be curious about the best way to fuel your body before and after workouts (later in the season, we’ll cover what to eat DURING those really long runs).

Carbohydrates play an important role in fueling your runs. They are easily digestible and provide quick energy. To optimize your workout, consider eating some carbs before your run, run/walk, or walk. The quantity and timing will depend on what works best for you, so experiment in these early training weeks.

Popular pre-run options include bananas, oatmeal, toast, a breakfast bar, or a sports drink. Remember, it generally takes 10 to 15 minutes for carbs to be absorbed into the bloodstream and converted into glycogen, so aim to eat 30 minutes to 2 hours prior to your run. Some of you may need even more time between eating and exercise.

Pay attention to how your body feels during your workout. If you experience any nausea or stomach cramps, you may need to adjust your pre-run meal. Also, notice if you’re really hungry a mile or two in. You can try eating a little earlier, consuming less or more calories, or selecting a different type of food.

After your workout, focus on eating a healthy meal that includes lean protein to help with muscle recovery. In addition, you need carbs to replenish your reservoir for a resource for fuel. Keep in mind that, on average, we burn 60-120 calories per mile, so be cautious about indulging too much after shorter runs. Aim for a balanced intake to maintain your energy levels.

I’ll be discussing more about how to fuel your training, including the science involved, during my Online Coach Chat this Thursday. Bring your questions!

Have an inspired week!

David Levine
LARR Head Coach

P.S. If you missed last Thursday's Online Coach Chats you can watch the recording. We have divided the talk into two separate videos: Intro to Schedules and Paces and Science of Endurance Athletics.