What to eat before, during and after Vancouver Sun Run – Vancouver Sun
What to eat before, during and after Vancouver Sun Run Vancouver Sun
Carbohydrates is what fuels the body and protein is what gives it stamina. Water is all runners will need for a 10K but a sports drink will replace electrolytes and …
Carbohydrates is what fuels the body and protein is what gives it stamina. Water is all runners will need for a 10K but a sports drink will replace electrolytes and boost energy if needed. Vegan protein gummies are good portable snack
Heidi Volpov is a marketing manager at Herbaland, showing what to eat before, after and during 10k run. The company sells protein gummies, caffeine gummies, and branch chain amino acid gummies for athletes. Francis Georgian / PNG
Carb-loading the night before a long-distance run is not a bad idea, but it’s not recommended for the shorter runs.
“That’s still done, but it’s not necessary for a 10K run,” said registered dietitian Melissa Kazan.
But runners of 10K runs such as the Vancouver Sun Run on April 14 will benefit from having a dinner that is heavy on carbohydrates, such as pasta and rice, and light on any carbohydrates that are high in fibres.
She is giving runners permission to skip the whole-grain pasta or brown rice and go for the white ones because lots of fibre consumed before a race can cause bloating and an upset stomach.
The day of the race, runners should eat light — avoid the greasy fryup — such as a smoothie with fruits, oats, nut butter or hemp seeds, or a bowl of oatmeal with milk and fruit, said Kazan.
“Some people think oatmeal gives them just the right amount of fibre,” she said.
Other great foods are low-fat yogurt, berries, bananas and granola bars.
During the run, runners should remember to take advantage of water offered en route to stay hydrated.
“And if it takes them more than an hour to run or walk the route, they should think about replacing electrolytes and taking some carbs in by sipping on a sports drink or energy gel,” said Kazan.
Usually, water is enough.
“It’s super important to keep hydrated because you lose lots to sweat and that can cause fatigue,” she said.
Herbaland offers runners a convenient, portable way to replenish energy, whether it’s before, during, or after a run, with supplements designed for active adults.
The company, in its sports range of products, sells vegan protein gummies that its marketing spokeswoman Heidi Volpov says “is like if a fruit snack and a protein bar had a baby.”
A 50 gram pack of the gummies packs 10 grams of protein, 27 grams of carbs and only one gram of sugar (they’re sweetened by stevia) and is great for carrying on a run.
“It won’t turn to crumbs when you pull it out later,” said Volpov.
After a run, it’s a good idea to keep the healthful theme going, and you can then have your full breakfast with eggs, fruit and vegetables and whole grain carbs.
“The fruits and vegetables help reduce inflammation so you can have a small salad with lunch,” said Kazan.
The evening after the run, you can reward yourself with a dessert and glass of wine.
“I try to stay away from the ‘cheat’ meal mentality because it implies it’s something bad,” she said.
And for the days after the run, there is no need to revert to old bad habits.
“It’s not that you can never have treats, but don’t have 10, or don’t have it every day,” she said. “Eat more Whole Foods, whole grains, lean protein and low-fat dairy products and those cravings (for junk food) will go away.”