Call: (705) 741-4758
Email : info@trenthealthinmotion.ca
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Trent Health in Motion – Trent Athletics Centre, 1600 West Bank Drive, Peterborough
Call Us: (705) 741-4758 or Book Online
Fueling yourself before and after is crucial for your performance. Though it can be hard to know what to eat and drink, and when. Follow these general guidelines for your next run
Before a run:
2-3 hours before a run- have a meal containing complex carbohydrates and a small to moderate amount of protein. Such as, steel cut oats with milk and fruit, whole grain bagel with peanut butter and a banana. Also make sure to hydrate before your run! Have at least 1-2 cups of fluid.
30-60 minutes before a run:
Choose a low-fibre carbohydrate-based snack like a banana, toast with jam or honey, low fibre cereal, or an energy bar. Continue to hydrate with water!
During your run:
If the duration of your run is less than 1 hour, you likely do not need to refuel.
For every hour, after the first hour, you should refuel with 30-60 g of fast acting carbohydrate. If you are engaging in endurance exercise for >2.5 hours you may require up to 90g of carbohydrate per hour. Try energy gels, sports drinks, or a sports bar.
Post-Run:
It is important to replace glycogen stores after a long run, so include a post-recovery meal containing carbohydrate and a moderate amount of protein for muscle repair. Both carbohydrates and protein are essential to good recovery. Do not forget to rehydrate! Some examples are eggs & toast with a side of vegetables, baked sweet potato topped with black beans, protein shake, greek yogurt with berries and granola, or pasta with meatballs.
**Please note the length and intensity will impact your nutritional requirements before, during and after a run. For individualized recommendations, see our
Registered Dietitian, Michelle North
Have a question for one of our health professionals?
A Centre for Health Excellence, Trent Health in Motion is a private multidisciplinary clinic that is unique to the Peterborough area in terms of the wide range of health services available as well as the state of the art facility. We offer physiotherapy, pelvic health physiotherapy, chiropractic, massage therapy, pool/hydrotherapy, kinesiology, dietitian, sports medicine, and on-site sports event coverage.
705-748-2139
Monday 8:00 AM — 7:00 PM
Tuesday 8:00 AM — 7:00 PM
Wednesday 8:00 AM — 7:00 PM
Thursday 8:00 AM — 7:00 PM
Friday 8:00 AM — 5:00 PM
Saturday Closed
Sunday Closed
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