Meal plan

Not eat­ing be­fore your run is like go­ing out on Fri­day night with your cell bat­tery at 20 per­cent.

ELLE (Canada) - - Body -

If you have two hours...

Carbs are your pri­mary source of fuel dur­ing ex­er­cise, and the body needs two hours to digest them, says Tris­taca Cur­ley, a reg­is­tered di­eti­tian. Stick with com­plex carbs, such as whole-grain rice, bread and wraps or quinoa, which are di­gested more slowly and won’t spike blood sugar. Adding in a lean pro­tein and healthy fat will help to keep glu­cose lev­els steady. Best bets: a wrap with fresh veg­gies and turkey or whole-wheat toast with eggs and a slice of to­mato.

If you have 15 min­utes...

Grab a banana, cher­ries or grapes. These are carbs that the body will break down into fuel quickly. They also con­tain potas­sium, an elec­trolyte that is lost through sweat.

Dur­ing your run...

If your runs last longer than 60 min­utes, you need to top up your glyco­gen stores with 30 to 60 grams of car­bo­hy­drates per hour. Sports drinks pull dou­ble duty, re­plac­ing carbs and those im­por­tant elec­trolytes (sodium, potas­sium and chlo­ride) lost through sweat. Flavoured gels are also pop­u­lar with long-dis­tance run­ners.

30 min­utes after your run...

You need healthy carbs, about 30 to 50 grams, to re­place the fuel you lost. Eat a full meal within the hour, mak­ing sure to in­clude a lean pro­tein to help with mus­cle re­pair.

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