When is the best time to consume carbohydrates and protein while running? 5 sports nutrition tips you should know

The first Wednesday of June every year is World Running Day, a global celebration of running, in which many people are inspired to put on their sneakers, go outside and start running. A good run can enhance muscle strength, help cardiovascular health, exercise muscle endurance, and is also a good way to manage weight. Running is also good for mental health.

Aerobic exercise like running increases blood levels of serotonin, dopamine, and norepinephrine, chemicals that regulate mood and help promote better sleep, reduce stress hormones, and improve brain function, according to a new study in Neuroscience News.

In addition to the right shoes, a motivating music playlist and a fun running route, the key to running is to pay attention to nutrition. Sports nutrition is an important key to improving performance.

Most runners know they should get some carbohydrates, protein, and fluids, but how much is the right amount? Also, should it be taken before, during or after exercise?

5 Nutrition Tips to Power Your Exercise

The following is from sports nutrition expert Dana Ryan. Dr. Ryan offers advice on how to improve your athletic performance through quality nutrition:

Start with the Basics

Whether you are a long-distance runner or just starting out, a good basic diet is the foundation for excellent athletic performance. Fruits, vegetables, lean protein, healthy fats, and quality carbohydrates are all essential nutrients.

Pre-workout boost

An hour before your run, drink a protein shake that contains carbohydrates. Protein helps your brain and body function and keep you feeling energized, while carbohydrates provide you with sustained energy. A protein and carbohydrate shake or a snack containing the same ingredients is a good choice one to two hours before training, but the closer you get to exercise time, the more you should choose liquids, such as sports drinks or caffeinated beverages. Avoid fiber and fat before exercise because these two nutrients are not easily digested.

Hydration

It is crucial before, during and after exercise. Proper hydration is not only critical for basic bodily functions, it also helps improve athletic performance and reduce dehydration during running. Runners need to maintain their body's water balance because water provides nutrients needed for almost all body functions and helps regulate body temperature. Drinking water alone is a good choice for replenishing water, and water containing electrolytes is even more effective. For example, Energy Drink contains 320 mg of electrolytes and vitamin B12, which can not only replenish water, but also replenish electrolytes lost during exercise.

Protein helps your brain and body function and keep you feeling energized, while carbohydrates provide you with sustained energy. A good option is to have a protein and carbohydrate shake or a snack one to two hours before training.

Carbohydrate intake

For many people who are trying to manage their weight, carbohydrates can be a no-no. But for runners or anyone doing high-intensity exercise, carbohydrates are key to boosting performance. If you’ve ever felt exhausted or hit a plateau during exercise, it could be because you’re not consuming enough carbohydrates. When running, it is crucial to replace the carbohydrates and electrolytes that your body loses. Physical fatigue is caused by depletion of the body's carbohydrate stores and dehydration due to sweating, both of which hinder athletic performance. Therefore, for every hour of running, you should consume about 30 to 60 grams of carbohydrates through sports drinks.

Protein supplement after exercise

After your run, remember to consume protein immediately. Within 30 minutes after your workout, regardless of the length of your run, you should consume 20 to 40 grams of high-quality protein. For longer runs, you should also add some carbohydrates to bring the carbohydrate to protein ratio close to 3:1. This is because consuming protein after exercise helps muscles repair and recover, and the amino acids in protein help build lean muscle tissue.