What to eat and drink before, during and after running?

What to eat and drink on race days? This is one of the most frequently asked questions among runners, whether amateur or even professional. To address this issue, we talked with Renata Parra, nutritionist specialized in it, who gave great tips for you to prepare for the Wings for Life World Run. Check it out:


The ideal is to eat what you are used to. Do not test anything different on race day;
If the running machine, as well as sweating is whitish, the use of capsules salt can be mentioned. In events lasting more than four hours is recommended intake of sodium 1g / hour;
Ingest 200 to 500 ml liquid;
Eat 30-60 grams of carbohydrate per hour of physical activity, this is an important moment of the race to keep your carbohydrate stores and delay fatigue.


The easiest way to reach the amounts of carbohydrate and replenish electrolytes lost in sweat is the intake of sports drinks or sweets and carbohydrate gels. The gel should ALWAYS be swallowed with water to prevent sickness, nausea and malaise;
The central fatigue is also a very common framework for long-term tests. Let us understand how this happens: Imagine that fat to be metabolized in your body turns into free fatty acids. These fatty acids, to go to circulation, join albumin (protein) so that they can "go your way." However, the tryptophan (essential aromatic amino acid) is also carried by albumin. By increasing the arrival of free fatty acids in the blood, there is less available albumin and consequently, increase the amount of free tryptophan, which are directed to the brain to form the serotonin (hormone responsible for feeling of relaxation, well-being ...). The increase in tryptophan, also happen due to the increased use of branched chain amino acids (BCAAs) by skeletal muscle during exercise, which also contributes to an increased release of serotonin. Increased serotonin, is largely responsible for central fatigue. According to Chaudhuri and Benhan (2004), the central fatigue can be defined as a difficulty in initiating or maintaining of volunteer activities. It occurs when the pulse generated by the CNS to muscle decreases, thus contributing to the decline of strength (Silva et al., 2006). According to these data, it is possible that supplementation with branched-chain amino acids (BCAA) and carbohydrates during long-term tests, this can reduce fatigue.

Ensure proper hydration during the race also prevent a series of "setbacks", such as cramps, headaches, muscle aches, increased perception of effort, control of thermoregulation ... So stay tuned to the American College recommendations of Sport Medicine (ACSM);
Ingest 100 to 200 ml every 15- 20 minutes. Liquids should be divided between water and sports drinks.


To 1 kg of the weight lost, reset with 1.5 liters of liquid. One tip is to weigh yourself before and after long-term training, to get an idea of ​​how many kilograms or grams are lost by dehydration;
In the first two hours after the end of the competition consume food sources of carbohydrates (bread, cereal, cookies, cakes, pasta, potatoes in general, cassava, tapioca, honey, jam, fruit, dried fruit ...) .. If you have not appetite for solid foods, opt for liquid solutions containing carbohydrates, such as fruit juice, soup, coconut water or electrolyte replacers;


In view of all content above, it is clear that only the training will not make you evolve in your income and improve your results. So, make smart food choices, not only on the day of the event or pre competitive periods, change in fact your eating habits and make nutrition your greatest ally!

Do not forget: the key to success, is a good rest in a proper periodization of training and a balanced nutrition.