The Trail Runner's Companion by Sarah Lavender Smith

Author:Sarah Lavender Smith
Language: eng
Format: epub
ISBN: 9781493027750
Publisher: Falcon Guides

If it’s lunchtime following my run, I like to make huevos rancheros, combining two scrambled eggs and half a cup of pinto beans with a quarter of an avocado and a scoop of salsa fresca, and wash it down a glass of low-fat milk—a total of 50 grams of carbs, 32 grams of protein and 19 grams of fat, for about 475 calories.

Keep in mind that a higher-intensity workout means the body will keep burning calories post-run, whereas a lower-intensity pace means the body will return to its normal resting state more quickly, and consequently burn fewer calories after a run. That means if you push your pace during a deliberately hard, longer run (such as in a race), then you’ll likely feel hungrier afterward, and need to eat more. But it also means that if you go on a long, mellow trail run and adequately fuel during the run, then you shouldn’t gorge on a big meal afterward thinking you “earned” it. You should have an adequate post-run recovery snack, but avoid unnecessary overeating later in the day following your long run.

What happens if you blow off good nutrition after running hard? You might feel extra wrecked and tired the next day, and take longer to recover from soreness, as I’ve discovered on numerous occasions after racing a tough trail ultramarathon. I’ve frequently made the mistake of standing around the finish line, so caught up in socializing and resting that I forgot to eat or drink. Later, I would feel ravenous and overeat. For the next few days, my body invariably felt thrashed.

By contrast, at those races where I made a conscious effort to take care of nutritional needs while hanging around the finish line, I felt noticeably better afterward and ready to start running again in the coming days.

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.