How much nutrients should you be consuming after your run?
Do you know?
Firstly, you need to know how much carbohydrates that you need to replenish. For every pound of bodyweight, you will need 0.5grams of carbohydrates.
E.g. If you weigh 140 pounds, you need 70 grams (280 calories) of simple carbs within 30 minutes.
Once you have consumed your carbs, add in some quick-digesting protein so that your muscles will repair quicker. Within an hour, you will need to consume a meal with a carb-protein ratio of 4:1 so that your glycemic levels can improve and get back to normal levels.
Do note that the longer you run, the blend of protein and carbohydrates will differ. If you are running shorter routes (less than 20minutes), you won’t need that much proteins as compared to a long distance marathon runner.
Some ideas of meals post-workout are, grilled chicken avocado salad, smoked salmon and sweet potato mash and also a fruit salad after a beef-vege broth.
Today was the final Running Clinic for the Live Great Run 2013. Held at the Great Eastern Mall at Jalan Ampang, there were almost 50 running enthusiasts who came and participated in this clinic.
These clinics are good because they focus on different training areas. Today’s focus was on Race Preparation, Race Timing Anticipation and Strategy. The main trainer, Edan Syah presented tips and information on how to prepare for your race, especially before the race. He also presented the race route, route elevation& distance and tips to run this route well.
After the talk, participants ran the 5.3km route around the area and was welcomed back to a feast of bananas, 100Plus and sachets of Perskindol muscular-relief gels.
I had the honor of taking the participants through the cool-down session, and also a Plank-Hold competition. The winner was a gentleman who held for 3mins and 5secs.
What an experience this was today! I look forward to more races and events !