Run & Brunch Social: Fuel Plan

Planning on attending WSC’s Run & Brunch Social on Saturday? Here’s how to fuel up for your AM run. 

Prior to any endurance exercise, a couple of nutrients are essential. 

The first is water! Drinking at least 1-2 cups of water about 30 minutes to an hour before your exercise session helps hydrate the body. Our heart rate and rate of blood flow increase during exercise so staying hydrated helps push needed oxygen to our arms, legs, and heart. Some athletes do not like to drink water during exercise in order to prevent that “sloshy” stomach feeling. It is a good idea to at least have a couple of sips of water every 10-15 minutes to ensure you aren’t losing too much fluid and replacing what you lose through sweat.

The second is carbohydrate.We don’t need to have a pasta party or carb load the night before an easy AM run. However, having a little carbohydrate helps to top off our glycogen stores prior to exercise, usually about 30-60 grams is appropriate. Examples of some easily digestible carbohydrates might be fruit, applesauce, a few crackers or pretzels, or a granola bar. During running, our bodies utilize carbohydrates and fats for fuel. As the intensity or pace of the exercise increases, the amount of carbohydrates we utilize also increases. We don’t want to be running on an empty gas tank.

Remember, everybody is made differently. Some individuals are able to eat right before exercise and feel just fine. Other individuals may require a little bit of time to digest before hitting the lakeshore path. If you feel like eating before running or exercise causes you stomach issues, eating an after dinner snack the night before with some carbohydrates like oatmeal or cereal can help too.

The best part about the Run and Brunch Saturday is getting some recovery fuel after! RSVP for the event here:


Christine Steinmetz