And when it comes to post-run snacks, separate the correct portions into smaller containers—people ate 129 percent more when served from a large container than a small one, according to aAs a runner, though, improving your portion control is just like your training: It’s all about consistency. For starters, you should be eating before a run. Yes, even if you like to! “That’s going to help your stomach during and after the workout and get everything moving,” says Davis.
After a run, though, runners can feel totally different in terms of appetite: You might finish a run absolutely ravenous and want to eat everything in sight, while your workout buddy mightfor up to a couple of hours. But whether you raid or avoid the kitchen post-workout, it can throw off your meal patterns and lead to over- or under-eating—both of which can affect your performance.
If you are someone who hates eating post-run, try a smoothie that’s milk- or yogurt-based—sipping over the course of the next 20 to 30 minutes can help the body recover and get the blood flow back to the digestive system. Of course, diet is super personalized. Figuring out what nutrients work when—and how much is too much or too little—is a bit of a puzzle, says Kage. Just like it might take some time to figure out what shoes give you the most speed and support of what sports bra won’t chafe your armpits, it takes a little bit of trial and error to see what nutrition plan works for you. But when you do dial it in, the effort will have been worth it.
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This is one reason why i dont buy your magazine. Carbs are not required for performance. Read the science again.
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