10/2/2021 Nutrition When You’re Exercising | Cigna

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Nutrition When You’re Exercising

When it comes to running, you are what you eat

A lot of thought, planning, and hard work goes into preparing for race
day. But did you know that one of the biggest factors that will determine
how you nish is what you eat?

Knowing how to fuel your body during the days leading up to the race, as
well as during and after the race, is important if you want to nish feeling
great.

Make nutrition part of training

• Start with carbs. As a general rule, long-distance runners should
follow a carbohydrate-based diet. Carbs are stored in your muscles
and used for fuel as you run.
• Don’t skip protein. Just as carbs give your body energy, protein
provides the necessary tools such as amino acids to build and repair
muscles "damaged" as part of your continued training. Protein also
helps slow down the release of the carbs into the system, providing a
steady ow of energy.
• Always add water. The right hydration plan will enhance your
performance in training and competition while minimizing risk of
dehydration, over-hydration, heat illness, and injury.

Replenish on the run

In addition to hydrating during the race, it's important to give your hard-
working muscles the carbs they need to keep up. If you’re running a
three- to ve-hour marathon, you may want to consider refueling with
carbohydrate gels at the 10K mark, and every 10K thereafter.

Recover right
Start rehydrating immediately, but be careful not to hydrate with water
alone. A sports drink, for example, will help replace vital electrolytes lost
while running. Your body will also need more carbs to replace the fuel
burned during the race, and more protein to repair those tired muscles.
This can be as simple as adding 10 to 20 grams of whey protein to your
favorite sports drink.

So, make sure that fueling your body with proper nutrition is part of your
training program. It could be the di erence between barely nishing and
nishing strong.

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The information provided is for educational purposes only. It is not intended as medical advice.
Always consult your doctor for appropriate health advice and guidance, including prior to starting
a new diet or exercise program.

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