10 nutrition tips for the athlete...

We here at Runnergy feel that nutrition is one of the most important aspects to our sport (besides shoes of course!) but is one of the least understood.  So here are a few tips for our athletes...

Remember the mantra: Early & Often.  Start consuming your fuel early into your workout (as early as 20 min) and keep it coming consistently.

 Carbs are NOT electrolytes.  You need both separately.  Try a combination of gels and a sport drink like Ultima.

As far as fluids go you should drink 20-25oz/hour.  Take into consideration the weather (the hotter it gets the more liquid you need).

If you're intensely training for anything over an hour you need to consume solid energy.  Some people count calories (approx. 240-280/hr) and others count carbs (approx. 49-90/hr).  Consider the intensity and your body weight  and plan accordingly.

"Replace what you lose" is a myth.  Your body burns energy differently than it can digest/absorb it!  

Whatever energy source you use try to get one with complex carbohydrates as opposed to simple sugars.

Salt tablets are not necessary.  The body actually recirculates sodium so by ingesting more your body will actually retain water.  We already have enough salt in our system from our daily diet to last us through our workouts.

 Fueling during a workout is just as important as daily nutrition...what you eat and drink throughout the day will impact how you feel on your run!

 Practice.  Do trial runs and experiment with EVERYTHING.  Try every gel, every bar, every recovery drink.  Research what is provided at races and then try those products.  Some melt, some are too thick, some cause GI problems and upset stomachs, and some just taste gross.  Thus the need to practice.

 PLAN!!!!  We can't stress enough how important it is to plan your fueling down to the last carb.