Before-and-after snacks important when training
Foods higher in carbohydrates are easier to digest, provide more energy: dietitian
Eating snacks during training for The Vancouver Sun Run is really a before-and-after story according to a registered dietitian and sports nutritionist.
Melissa Kazan said there’s a difference between snacks eaten before going on a training run and snacks eaten after.
“Generally, the goal of a snack before is to make sure you have adequate energy levels during the run and don’t get hungry,” she said.
Kazan works for Fortius Sport & Health, an integrated athlete development centre in Burnaby that helps newcomers as well as recreational and high performance athletes.
The 34th annual Vancouver Sun Run is on Sunday, April 22.
Foods that are higher in carbohydrates are easier to digest and provide more energy during a run.
“Our muscles are going to use that energy to prevent the decrease in blood sugar that happens naturally during a run,” she said. “Because they’re easier to digest, people usually are able to tolerate them more.”
Carbs, she said, are the basic energy source. Adding protein and fat maintains energy for a longer period. The amount and mix can vary depending on factors such as what a person can tolerate or the size of the person’s appetite.
Some people, she said, can eat an energy bar 10 minutes before going on a run; others need to plan their food for up to two hours before training. A snack could be anything from a homemade cake or muffin, a banana, to a bowl of cereal. Others may need to add milk to the cereal, have peanut butter on toast, or Greek yogurt or cottage cheese and fruit.
The up and down movement of running can upset a person’s stomach. When that’s the case, the runner may need to take a bit longer to let the food start digesting before starting on physical exercise.
“That’s why it’s important to try and see what works best for you by trial and error,” Kazan said. “I recommend for runners to keep it simple — eat 30 minutes before your run.”
Know what kind of run you’re planning to do, she said. If it’s a longer one, have a snack that is more substantial; if it’s an easier 30-minute run, then eat something lighter. Kazan, who runs in the morning, said her favourite snack is cereal and milk. When that’s not enough, she’ll have homemade bread with peanut butter and a glass of milk 20 minutes before exercising.
Eating afterwards is also important. With recovery foods, she talked about the three R’s:
Refuel with carbohydrate-rich ■ foods.
Repair muscles with protein. ■ Rehydrate with fluids. ■
Plus there’s a fourth that doesn’t start with “r” — eat antioxidant rich foods to reduce inflammation.
An ideal post-run food, she suggested, that covers all the bases is a smoothie comprised of berries, yogurt, a banana, peanut butter and maybe even spinach.
Porridge made out of oatmeal with added fruit and nuts and cooked with soy milk is also an excellent source of slow-digestion carbs, she said.