Drink 600 to 1200 ml of fluid per hour of exertion. Your beverage of choice should contain carbs, sodium, and potassium. Isotonic drinks are a great source of energy for your run. Isotonic means it has the same osmotic pressure as blood plasma, so it's able to be quickly absorbed into the bloodstream.
Water or Sports Drink
But when you're running long and feeling drained, sports drinks are ideal. They contain electrolytes and carbs that facilitate water absorption and help prevent fatigue. The added sodium helps your body hold onto fluid and prompts you to drink.
Avoid consuming drinks that contain lots of sugar such as juices or fizzy drinks because these sugary drinks, while they might cause an initial boost, will cause your energy to dip. Sugary drinks can also cause you to have acid reflux, which can be painful and will most likely disturb your run.
Cardiovascular Health: Beet Juice
This simple recipe from The Edgy Veg is one of the best juicing recipes for runners because beets may make you run faster. There are many studies showing runners who regularly eat (or drink) beets can run faster than those who don't.
In fact, studies suggest that sports drinks, such as Gatorade, that combine fructose and glucose together are more easily absorbed during exercise than glucose-only solutions. Moreover, the specific 6% carbohydrate solution of Gatorade has been shown to optimize fluid absorption rates during exercise.
Your Training
(Check out some speed workouts here.) If you run with a low heart rate for every run, you may actually get slower. Conversely, if you run too fast on your easy runs or run consecutive hard days, you compromise your recovery and your performance.
Almost finally, it is very possible that the caffeine in Coke may enhance performance, perhaps by increasing muscular power and/or enhancing muscle function during the late stages of very prolonged exercise (bear in mind, though, that the Coke would probably have to be ingested steadily during the exertion at a rate of ...
Fruit and vegetables for vitamins, minerals and antioxidants. Lean protein such as fish, poultry, beans, lentils and tofu. Healthy fats such as olive oil, avocado and nuts. Healthy carbohydrates such as rice, whole grain breads/pastas and oatmeal.
2 hours before the run: Oatmeal, granola, avocado toast, a PB &J are all great choices. 1 hour before the run: Something easy to digest like an energy bar should settle well. You could also include 8-12 ounces of a sports drink with electrolytes to make sure you're properly hydrated.
Every athlete should hydrate with water to stay in top condition. For most runners, water is enough. But if you're really pushing your body's limits — whether that's through intense runs in the heat or long-distance runs — then a sports drink can help you go that extra mile.
Before: Preloading
Start drinking water and electrolytes about one hour before, so the fluid has time to reach all areas of your body. Pre-hydration also gets your heart pumping and blood moving through your core and extremities to prepare for exertion.
Drinking sports drinks, such as POWERADE ION4, before intense exercise helps to ensure that you begin in a well hydrated and well fuelled state. This can be particularly useful if you find it difficult to eat, or find you need many bathroom stops prior to exercising.
Drinking enough fluids will help to maintain your concentration and performance, increase your endurance, and prevent excessive elevations in heart rate and body temperature. It's all about sufficient hydration.
Incorporate Hill Training
Hill repeats (repeatedly running up a hill and jogging or walking down) are a great way to help you run faster. Incorporate hill training into your running program after building an endurance base. Once a week, start with a 10- to 15-minute warm-up of easy running.
Stop drinking fluids about 30 minutes before your run and always make one last bathroom stop before heading out. And, if you have bladder issues or you aren't sure of how things will go, it's not a bad idea to plan your running route around a bathroom stop.
If you are prone to stomach discomfort but need energy for your run it might be useful to have a lower fibre carb option before you run, a banana, rice cakes with jam or honey, 300ml Powerade, a slice of toast with vegemite.
Says Bonci: “It's related to the time of performance and how much of it somebody has.” Because of the carbonation, drinking soda pop before or right after a run is going to hurt your performance and recovery. A carbonated drink stays in your stomach for longer than a non-carbonated beverage, Bonci explains.