Breakfast may truly be the most important meal, particularly for athletes. For road runners, have a familiar breakfast 3-4 hours before your run. To avoid gastrointestinal discomfort, avoid excess fiber, fat or protein. This means focus on fueling your glycogen stores by having a carb-rich meal!
Nearer to your run, you can drink plain water or have a Naak ULTRA Energy Bar or Energy Waffle an hour before you start. This will fuel you early during your run.
During your run, focus on hydration and CHO intake. Aim to drink 450-750 mL of water per hour and 500-700 mg of sodium per liter of fluid. For your carbs intake, the general rule is 30-60g per hour. If your run is low to moderate intensity and lasts 4-5 hours, target the lower end of the range. If your run is high intensity, target the higher end.
If you prefer a solid form of electrolytes and a great source of carbs, try our ULTRA Energy Bars!
Your post-run nutrition should contain moderate carbs and plenty of protein, fluids and electrolytes to target: 1) refueling glycogen stores, 2) rebuilding micro-torn muscle tissue, and 3) rehydration.
If you prefer liquid fuel, you can reach for Naak ULTRA Recovery Protein Powder for a dose of complete protein, branched chain amino acids (BCAAs) and complex sugars. Shake one up 20 minutes after your run to kick start your recovery process!