How to Eat Before, During & After Running

Video Transcript

"Hello! My name is David Brown. And today, we're going to talk about how to eat properly before, during and after a run. Now they're really, really easy steps. When you look at before, during and after. You want to look at your day. You want to see, o.k. When am I going to do my run? So just for, just for the purposes of this video. I'm going to talk about that we're going to do a run at noon. We're doing a lunch time run. So when I'm talking about what you're going to eat before. First of all, I'm going to talk about what it is. These would be something high carbohydrate. Roughly sixty to seventy percent coming from a good carbohydrate source. Fruit, whole wheat pasta, something of that nature. And not something really sugary like a candy bar, high fructose corn syrup or something like that. Now this meal should also have some protein. And also have some fat. Now what you want to look at, is you don't want to have a meal that's too large. Right before the run. If you do, it's not going to digest. You're not going to feel good. So you want to have this meal, at least three hours out from the run. So you're running at noon. That meal should be at about nine o'clock. So if you're going to have breakfast at say, eight. Before you're heading into the office, for example. That's also a good time. So make sure it's a nice carbohydrate rich meal. Now you're coming up to noon. You're about to take your lunch break. You're going to go for your run. What should you eat now? A little bit of sugary, liquid substance. You want to make sure you're hydrated. That's the most important part. Second of all, sports drink can be a very good choice. Maybe half a banana, something like that. Something to top the fuel tank off. You want to do this right before you head out on your run. Now during your run, it depends on how long. The lesser you're going for you know, forty five minutes lunch break type jog. You're not going to have to eat much during that run. But you are going to want to be hydrated. So make sure you have plenty of water with you. And plenty of water waiting, for whenever you're going to be finished. Now since you're done and you're concluding the run. Hopefully you're going through a stretching routine, something to cool down. At this point, you need some more carbohydrate. Something with a couple hundred calories and plenty of water. With a little bit of electrolytes. To make sure that you're getting the most out of the training session that you just have."