]. Cow's milk is rich in an amino acid called leucine, which is particularly effective for muscle-building. Pairing a glass of milk with a serving of fruit after a workout offers a balance of high-quality protein and carbohydrate to replenish glycogen stores and promote muscle synthesis.
A cup of coffee or tea, energy gel, or even caffeinated gum can do the trick without making you feel too jittery. “Having a small amount of caffeine 30 to 60 minutes before you run can give you the little boost you need to help you get out the door,” says Coach Hillary Kigar.
The preferred energy fuel for the muscles is glucose. Glucose is formed from the breakdown of carbohydrates in your diet and is stored as glycogen in the muscles and liver. However, there is a limit in the amount of glycogen the body can store, which is why marathon runners have to take on fuel during a race.
Think Beyond Sports Drinks
If you're serious about maintaining a healthy electrolyte balance, look to other sources, including salt capsules, electrolyte tablets and dissolvable powders and enhanced gels and chews (see sidebar). Don't forget that “real” food can be a good source of sodium as well.
The longer it takes someone to complete the race, the more they will need water. You might not need water if you can finish a 5K in 17 to 20 minutes, but for someone out there 45 to 60 minutes, water becomes critical.
Avoid consuming drinks that contain lots of sugar such as juices or fizzy drinks because these sugary drinks, while they might cause an initial boost, will cause your energy to dip. Sugary drinks can also cause you to have acid reflux, which can be painful and will most likely disturb your run.
You should eat a banana 15-30 minutes before running. This fruit offers easily digestible fuel, as it contains natural sugars that are quickly broken down to provide energy for running. Plus, they aren't too harsh on the stomach, so they won't cause gastrointestinal issues during a run.
The evening before, we recommend Mo Farah's staple meal of pasta, steamed vegetables and grilled chicken. You might also want to bring some running snacks with you on race day such as energy drinks or gummies - but practise with these beforehand as they could upset your stomach.
Because the sugar concentration of most sports drinks is higher than that of most body fluid they are not readily absorbed into the blood stream and are thus not optimal for hydration. Before and during your run, rehydration should be your main priority.
“My rule of thumb is generally after an hour [of activity], you want to kick in with a sports drink,” says Rizzo. But this rule varies based on the conditions and how much you sweat.
Water is usually sufficient before a run, while an electrolyte drink may be necessary during longer runs lasting over an hour. After a run, replenishing with an electrolyte drink is recommended for runs lasting over 30 minutes, while plain water should suffice for shorter runs.
Red Bull Energy Drink can be consumed before, during and after sportive activities. Red Bull Energy Drink is a functional product, but it is not a thirst quencher. It has not been formulated to deliver re-hydration. Hence, water should be consumed in addition to Red Bull Energy Drink during exercise.
Running fatigue can be brought on by a diet that is deficient in total energy or certain nutrients. If you're not consuming enough calories, your body won't have the energy it needs to run well, recover from your workouts, and maintain your health and vigor.
When you're exercising for five hours or more, consuming as much as your body can process can help maximize your performance. As a baseline, fuel with one serving (four pieces) of Energy Chews five-minutes before every 45 minutes along the way.
Alcohol and Athletic Performance: The Bottom Line
So, it's safe to say you should avoid alcohol ideally 48 hours before a race, and especially the night before, in order to have better endurance, power, and energy on race day.