PUBLISHED 06/05/2007
Oops: Wrong amount, wrong time
Fix: "Tweaking how much or when you eat is often all you need to improve the quality of a run," says sports nutritionist Leslie Bonci.
Oops: Limiting your options
Gels, blocks, bars, and sports drinks are made for endurance athletes, but potatoes, Fig Newtons, hard candies, and graham crackers are good choices, too.
Oops: Skipping postrun fuel
Fix: "Postrun fueling helps the body recover, which helps the next day's run," says Bonci. Eat about 200 calories within an hour of finishing your run.
Oops: Right food, wrong workout
Fix: Hard running diverts blood away from the digestive system. "I'll eat a yogurt before an easy run, but it will give me GI trouble before speedwork," says sports nutrition consultant Lauren Antonucci. For those intense sessions, she has a PB&J sandwich, which is easier on her system.
Oops: Waiting to eat on long runs
Fix: "Long-run energy issues usually mean you need to eat more often," says Antonucci. Try taking less fuel (half a gel) more often (every 30 minutes) rather than waiting 50 to 60 minutes between fueling.
