16th April, 2024 

Preparing for an intense interval running session requires more than just lacing up your shoes and hitting the pavement. Proper nutrition before and after your workout is crucial for maximizing your performance, enhancing recovery, and achieving your fitness goals. Here’s a breakdown of what you need to know to fuel your body effectively.

Pre-Run Meal Guidelines:

Timing is key when it comes to fueling your body before a workout. Aim to have your pre-run meal or snack 2-3 hours before your training session to allow for proper digestion and absorption of nutrients.

Nutritional Composition:

Fat: Aim for 8-12 grams of fat in your pre-run meal. Healthy fat sources such as nuts, seeds, avocado, or olive oil are excellent choices.

Carbohydrates: Your body’s primary source of energy during exercise, aim for 60-80 grams of carbohydrates. Opt for complex carbohydrates like whole grains, fruits, and vegetables.

Protein: Essential for muscle repair and recovery, aim for 20-36 grams of protein. Good sources include lean meats, poultry, fish, beans, or dairy products.

Calories: Aim for 550-600 calories to provide your body with adequate energy for your workout.

Post-Run Meal Guidelines:

After your interval running session, your body needs replenishment to kickstart the recovery process. It’s crucial to refuel within 1 hour after your workout to optimize recovery and muscle repair.

Nutritional Composition:

Fat: Aim for 15-20 grams of fat in your post-run meal to help with nutrient absorption and hormone regulation.

Carbohydrates: Replenish glycogen stores with 60-80 grams of carbohydrates. This will help restore energy levels and promote recovery.

Protein: Increase your protein intake to 30+ grams to support muscle repair and growth.

Calories: Aim for 550-600 calories to replenish energy stores and promote recovery.

By following these guidelines for pre and post-run nutrition, you’ll optimize your performance, enhance recovery, and get the most out of your interval running sessions. Remember, what you eat plays a crucial role in how you perform and recover, so fuel your body wisely for success on the track or trail!