Did you forget something?
What about your body?
Taking care of your body with adequate fluids and food should be part of your training routine. Too often we runners shrug and say it's the run that counts, not the fuel we take in after a run.
The truth is that after a run we have a window of opportunity to replace muscle glycogen stores that were used up on our run. That window lasts about 30 minutes.
Careful attention to physical performance is only half of the picture. To get optimal physical performance you must also pay close attention to the crucial pre- and post- workout meals.
If you consistently miss the window of opportunity that is there after a workout to replace muscle glycogen that was used, you will set yourself up for poor training and racing results in the future. I also believe we need to pay attention to protein at this time. Protein is the only thing that rebuilds muscle.
Researchers have done extensive studies to see how the body reacts to lack of refueling, little food intake and adequate carbohydrates and protein after running.
If you do not refuel your glycogen stores during this time you will notice a feeling of fatigue later on or at your next training session. Over a period of time, your overall performance will suffer. We store glycogen primarily in the muscles and liver. Once these become depleted your body cannot use it's fuel of choice and your ability to run suffers.
You can not use hunger as a method to determine if you need to eat or drink after exercise. Since exercise depresses hunger, you must rely on what you know is best for your body and then do it.
You should aim for 50 to 100 grams of carbohydrate consumption after a workout of thirty minutes or more. This is enough to replace the glycogen you have used up during exercise. Fruit juice contains roughly 25 to 40 grams of carbohydrates and sports drinks contain a much lower amount. About 19 grams per cup. One cup is only eight ounces of fluid and an athlete should be able to easily drink several cups, or one bottle of sports drink after a run or race.
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