Training for a 5k, 10k, half marathon, or marathon requires more than just putting in miles. Proper nutrition and hydration play a crucial role in supporting your body's performance and recovery. At Creekside Chiropractic & Performance Center, we're committed to evidence-based approaches to help you optimize your training and achieve your race day goals. 

Here are essential nutrition and hydration recommendations, including supplement suggestions, to fuel your training:
Calorie Needs: Determine your daily calorie needs based on your training intensity, duration, and individual metabolism. Aim to consume a balanced diet that provides enough energy to fuel your workouts and support recovery.

Carbohydrates: Carbohydrates are the primary fuel source for endurance exercise. Prioritize complex carbohydrates like whole grains, fruits, vegetables, and legumes to provide sustained energy throughout your training runs.

Protein: Protein plays a crucial role in muscle repair and recovery. Include lean sources of protein such as poultry, fish, eggs, dairy, tofu, and legumes in your meals and snacks to support muscle maintenance and growth.

Hydration: Stay hydrated before, during, and after your runs to maintain optimal performance and prevent dehydration. Drink water regularly throughout the day and consider electrolyte-rich beverages or sports drinks during longer workouts to replace lost fluids and minerals.

Supplement Recommendations:
Electrolytes: Consider electrolyte supplements or electrolyte-enhanced beverages to maintain electrolyte balance and prevent cramping during prolonged exercise.
Branched-Chain Amino Acids (BCAAs): BCAAs can help reduce muscle fatigue and support recovery during intense training periods. Look for BCAA supplements or consume foods rich in BCAAs such as meat, dairy, and legumes.
Beta-Alanine: Beta-alanine supplementation may improve endurance performance by buffering lactic acid buildup in muscles. Consult with a healthcare professional before adding beta-alanine to your regimen.

Meal Timing: Pay attention to meal timing and composition to optimize energy levels and digestion. Eat a balanced meal containing carbohydrates, protein, and healthy fats 2-3 hours before your runs, and refuel with a post-workout snack or meal containing protein and carbohydrates within 30-60 minutes after exercise.
Individualized Approach: Remember that nutrition needs vary from person to person. Experiment with different foods, hydration strategies, and supplements during your training to find what works best for you.

By prioritizing performance nutrition and hydration, you can support your training efforts and maximize your potential on race day. At Creekside Chiropractic & Performance Center, we're here to help you achieve your goals with evidence-based guidance and support. Contact us today to schedule a consultation and learn more about how we can assist you in optimizing your nutrition and hydration for peak performance.