We had the pleasure of listening to nutritionist and dietician, Michaela Brands. Fueling our bodies is crucial to maximizing our running potential, and there were several important takeaways from her presentation.

Meals should consist of the three macronutrients - carbohydrates, fat and protein. Carbs make up about 60% of our daily energy needs, whereas fat is 20-25% and protein is 15-20%.

Carbs are the body’s preferred source of energy. It’s broken down as glucose in the body and stored as glycogen to be used as fuel during exercise. When our bodies have low glycogen, we “hit the wall” during workouts and incur more injuries.
Protein has several important functions, including building and repairing our muscle tissue during workouts.
Fat is used with carbs to fuel training sessions. It is also essential to protect our organs, muscles and bones. Without fat, our bodies cannot absorb vitamins A, D, E or K.

Being hydrated is essential to reaching our running potential. Fluids are also needed for the storage of glycogen in muscles. As a general rule, aim for 72-90 oz fluides/day. Runners should also be drinking fluids every 15-20 min of exercise to avoid dehydration.

It is important to fuel properly before a workout. If a runner is a few hours away from a workout, all three macronutrients should be consumed. If a runner is closer to a workout, fuel should consist of mostly carbohydrates.

It is also important to fuel properly after a workout. Eating within 15-30 minutes of finishing a run will increase recovery time and replace glycogen stores. Carbs are the most needed after running, but fats and protein should soon follow.

It is important to eat ENOUGH during the day! Eat a variety of foods, and remember all foods can provide nourishment for the body. You should NOT go to bed hungry.

Focus on what your body can do for you instead of what it looks like. Runners come in all shapes and sizes!