or gels, which are loaded with sugar. They cause a spike in our blood sugar, which we need on the run, but what goes up must come down.
As blood sugar levels plummet, we take another supplement and the up, down, up, down creates a blood sugar roller coaster. It gets us through the long miles, but it's important to stabilize blood sugar levels as soon as you can. Eating the proper nutrition helps you gain control over your blood sugar.
Drink plenty of water. Have a large glass of water before eating anything every time you feel hungry. Have a protein shake or low-fat chocolate milk ready to drink within 20 to 30 minutes of finishing your run.Refueling options that include both protein and carbs:A protein shake with fruitPretzels and hummusSusan Paul has coached more than 2,000 runners and is an exercise physiologist and program director for the Orlando Track Shack Foundation. For more information, visit
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