How Can a Runner Get Proper Nutrition Without Losing Energy?

So much information is available on the internet about nutrition, it is difficult to know what to eat or what to avoid. One of the biggest mistakes runners make is improperly nourishing their bodies, especially people who enjoy running early in the morning before eating breakfast. Without proper fuel, glycogen and blood-glucose levels can fall to dangerously low levels, which will affect a runner’s energy levels. A good breakfast can lend a hand with a successful workout.

Breakfast of Champions

Breakfast should consist of simple and complex carbohydrates and some lean protein. A meal of about 500 calories for two to three hours of running is normally sufficient. Eating toast or a bagel with peanut butter and fruit is a good way to begin your workout because it is packed with carbs and low in fat. Stay away from coffee, fried foods, vegetables and anything you know will upset your stomach.

After your workout, your meals should be a high carbohydrate, high protein combination to promote muscle recovery and nutrient replenishment. Some good suggestions are pasta with grilled chicken or salmon, brown rice with tofu, or an egg white omelet with wheat toast. This is also a good time to take a vitamin supplement or nutritional drink.

Drink Lots of Water

A runner has to stay hydrated. The best method for this is to drink plenty of water before the run. Don’t wait to feel thirsty before drinking because that is a symptom of dehydration. There are many sports drinks on the market, but be careful of the carbohydrate levels and sodium levels in some. Water is the best drink of choice for an athlete.

Not only is it important to drink during a run, it is important to drink after running. Avoid drinks containing caffeine immediately after running, as caffeine is a diuretic and can contribute to dehydration.

Nutritional Supplement for Endurance

To ensure proper nutrition without overeating, a supplement is recommended for runners as this will add nutrition without adding unwanted calories or body mass. Vibe is an excellent choice for a nutritional supplement. Vibe is the most complete answer to a runner’s need for essential nutrients. This nutritional supplement is convenient, great tasting, and economical. It is a powerful way to receive balanced nutrition for an active runner. A more complete, proven combination of healthful goodness in liquid form can’t be found. More information about Vibe is available at

Karen Vertigan Pope writes for Ciniva Systems, an award winning Virginia web design company. Ciniva specializes in web design and SEO. Ms. Vertigan Pope is the Project Support Manager of Ciniva Systems. Ciniva Systems is in charge of SEO for

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