By Nicole Falcone
http://www.runnersworld.com/article/0,7120,s6-242-304--13785-1-1-2,00.html
For the full article, go to the post above. The section below was the most eye opening for me. Especially those darn nutrition bars, which I notice make me hungry!
Stumbling Blocks
Common nutrition mistakes that trip up runners
EATING TOO CLOSE TO A RUN
Fifteen minutes after eating, insulin levels rise, says Deborah Shulman, Ph.D., leaving you feeling sluggish. So eat one and a half to two hours before a run. The exception? "Your body doesn't release insulin midexercise," says Shulman. A snack just before a run will keep you energized.
MAKING ENERGY BARS A MEAL
High in sugar and low in fiber, energy bars are perfect on long runs, but not ideal for weight loss, says Shulman. They won't keep you full long, making it likely you'll overeat at your next meal.
OVERDOING SPORTS DRINKS
Sports drinks are high in calories and meant to provide fuel for running an hour or longer, says Lisa Dorfman, M.S., R.D., or if you're working out at a high intensity for at least 45 minutes. Otherwise, water or a low-calorie sports drink is your best option.
NOT FUELING UP MIDRUN
"You have 90 minutes of carbs in your system," says Shulman. Run longer without midrun fuel and you'll bonk, which won't help you lose weight. Consume 30 to 60 grams of carbs (try a sports drink or dried fruit) for every hour you exercise to keep energy high.
OVEREATING POSTWORKOUT
Runners know they need recovery fuel after a workout, but they often overestimate how many calories they burn, which leads to overeating. "If you do an easy workout that's 45 minutes or less," says Dorfman, "100 calories is sufficient for recovery."
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