Abusing Sports Drinks:
A common problem is the abuse of sports drinks, which are high in calories and sugar. These particular drinks, like Gatorade, are meant to provide energy/fuel for running an hour or longer, or if you're working out at high intensity for at least 45 minutes. If you're not meeting those conditions, water or a low calorie drink such as Gatorade G2 is a better idea. There are alternatives to Gatorade as well.
Food Timing:
It only takes about 15 minutes after eating (especially sugar) for insulin levels to rise, which can cause you to feel a little lazy and slow. It's best to eat 1-2 hours before a run to avoid this. However, insulin will not release mid-exercise, so you can eat just before a run. If you're looking to indulge yourself, wait until after a hard run; the sugar triggers an insulin response which stops protein from breaking down and builds up energy sources.
Overeating:
To avoid overeating, drink a glass or two of water, or a bowl of soup before a meal. This also applies to an afternoon snack; a glass of water before going to get something to snack on. Most people think they're hungry when they're actually thirsty. You'll want to avoid eating energy bars if you're trying to lose weight, as these are high in sugar and low in fiber. They are perfect for long runs otherwise.
Maintaining Energy:
Your body contains about 90 minutes worth of carbs. If you run longer without some type of mid-run fuel, you'll run out of energy and be more vulnerable to "the wall". To counter this predicament, take in 30-60 grams of carbs for every hour you exercise to help fuel your body. Try a sports drink or some dried fruit!
Recovery:
Recovery fuel is needed after a workout, but it's often overestimated how many calories an individual burns, which can lead to over-eating. If you do an easy workout that's 45 minutes or less, 100 calories is sufficient for recovery.
Some other helpful links, and sources.
-Aaron-
These are good tips to balance and maintain wellness.
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