Ask A Nutritionist! – Eating for the Evening Run

“I like to run after work, but the challenge is I am usually hungry and often skip my run to eat. What can I eat that will still allow me to run”

Staying active, dedicated to your running or exercise plan, maintaining a family, career and busy lifestyle AND attempting to eat properly can often seem overwhelming, but it doesn’t have to be.  A little planning can go a long way.

Most of us have learned not to embark on fitness and exercise goals without a plan or program to follow, yet we continue to slug it out day-in and day-out without a proper nutrition plan, leaving it to chance.  This pattern often leaves us hungry and confused about what and when to eat, often reaching for the wrong types of foods or skipping workouts because we are too hungry to bother.  Taking 15-30 minutes per week to plan out your meals along with your exercise and other commitments can make a world of difference.

3 Nutrition Tips for Making your Workouts

1)    Make a List: Before hitting the grocery store make a list of the meals you are going to make for the week and the foods that you need for these meals & snacks.

2)    Keep a calendar and pack your lunch and snacks accordingly: Whether it’s paper or electronic, we can all benefit from writing things down and reviewing what we need to accomplish for the day and week ahead.  For example, if you see that on you’ve got an evening run on Wednesday after work, then on Tuesday night think about packing a larger lunch and snack for Wednesday.  If possible, plan for a larger later lunch (around 2pm for a 6:30 pm run) followed by a carbohydrate-rich snack 60-90 minutes before.  Lunch should consist of complex carbohydrates (starch and vegetables) and 3-5 oz of lean protein.  Allowing at least 3-4 hours for this larger to leave the stomach will help provide you with energy for the run without the discomfort of having a full belly.  The afternoon / pre-run snack of a piece of fruit or snack bar (try Lara Bar, made from dates and raw nuts) will provide you with additional ready-to-use energy to help you make the most of your workout.  If you’re running late, then grabbing a juice or sports drink 20-30 minutes before the run will give you the boost you need to get through that workout.

3)    Stay hydrated: Failing to consume enough water throughout the day can leave you dehydrated and consequently tired, lethargic and unmotivated for an evening run.  A dehydrated person cannot perform as well as a hydrated person.  To fight fatigue, maintain adequate hydration by consuming approximately 125-250 mL (1/2 – 1 cup) of water every waking hour throughout the day and try reducing consumption of diuretics such as alcohol, caffeine, and sugar.  Monitor the colour of your urine (it should be clear and odourless) to see if you are well hydrated.  An additional 1-2 cups of water an hour before your run will also help boost your hydration levels.