Most sports dieticians and nutritionists recommend getting 10-20 grams of protein within 30 minutes of finishing a run, and some say even sooner—that’s when your muscles are the most receptive to a helping hand.
I’d recommend a combination of both soy and whey protein, used at separate times, to provide the most comprehensive support for a runners diet.
it is the volume of calories you consume—be it from carbohydrates, protein, or fat—that is the primary factor in weight gain. You’ve simply got to have more calories going out (i.e. “being burned”) during exercise and other activities than you have coming in via the diet to avoid unwanted weight gain. Increasing your protein intake won’t make you put on weight necessarily, the type of training you engage in determines whether you ‘bulk up’ or not. High volume endurance training does not produce muscle bulk, regardless of protein intake, whereas relatively low volumes of strength training will. Simply put, protein adapts to the type of training you perform.
Endurance athletes and bodybuilders both have similar protein requirements, but the way in which the body uses the protein differs. Bodybuilders need protein primarily to increase muscle tissue. Endurance athletes need protein primarily to repair existing muscle tissue that is undergoing constant breakdown from day–to–day training.
Your total daily energy expenditure (TDEE) is all of the calories you burn in a day via sleeping, eating, fidgeting, exercising etc. Your TDEE is how many calories your body would need to maintain its current weight.
If you eat less than your total daily energy expenditure your body will have to use stored energy (fat or muscle) to function. It is important not to create to large of a deficit (lose too fast) or your body will burn muscle instead of fat – not ideal for runners.
Begin taking gels relatively early in the race. By taking the gels early, your body shouldn’t be under great duress and you have a better chance of processing the sugars faster and without stomach issues. I suggest taking your first gel somewhere between 45-60 minutes, depending on how well you react to gels in training. So get practicing!
Our bodies rely on carbohydrate as its primary fuel source when racing. Generally, the faster you run, the greater the percentage of your fuel will come from carbohydrates. The problem with carbohydrate is that we can only store a limited amount in our muscles. Typically, we can store about 90 minutes of muscle glycogen when running at half marathon pace and about 2 hours worth when running at marathon pace, hence the reason for taking on board an energy drink or gel during a race or long training run.
Simply speaking, energy gels are designed to replenish carbohydrate stores that are depleted when running.
Energy bars contain cereals and other high-energy foods, which are aimed at people who require quick energy who do not have the time for a meal. Effective energy bars provide fast acting carbohydrates for a quick energy delivery. Their purpose is to help relieve fatigue.
Isotonic drinks contain similar concentrations of salt and sugar as in the human body, and are designed to replace the fluids that are lost by sweating. They also provide a boost of carbohydrates.
Drink little and often – avoid consuming large volumes of fluid throughout the race. My goal is to drink 120ml SIS Go every 5km along with two gels, but everyone’s fuelling strategy is different so practice in training before hand.
Carbohydrate provides the majority of energy during training and on race day. It is therefore really important to make sure carbohydrate is topped up before racing. Including carbohydrate in your meal and opting for carbohydrate-rich snacks before training and race day will ensure your body has adequate fuel to perform at its best. Porridge, toast, cereal, bagels and fruit juice are all excellent choices.
Yes! Very much so! Restoring your glycogen stores helps you to recover and kick start the recovery process. Research suggests eating soon after a race or run will allow you to train better the next day.
It is important that you fuel your body correctly before you go out on a run to help you to feel energised and prepared. If you’re running early in the morning, you will want to have a meal with a portion of carbohydrate for dinner the night before and then follow this with a small carbohydrate snack in the morning before you run. A good example of a dinner might be sweet potato mash with salmon and some vegetables. The morning of your run, you will want to eat something which is digested quickly, and won’t leave you feeling bloated or experiencing GI issues. Some good examples might be a piece of fruit, some low-fat yogurt or a handful of nuts and raisins. If you’ve got a bit more time and you’re running later in the day, make sure you eat a meal with a portion of carbohydrates at least two hours before you run. If this is breakfast then a good example might be porridge with banana and nut butter, or if this is lunch, then a good example might be two slices of wholegrain toast with poached eggs and spinach. Make a conscious effort to eat a proper meal before you run – it’s no good thinking you will still perform at your best having not eaten for hours.
To ensure you’re getting sufficient vitamins in your diet you should aim for 2-3 portions of fruit per day along with half a plate of vegetables at meal times.
These will help to fill you up at meal times, as well as giving your immune system the added boost it needs. Exercise can suppress your body’s immune system, so it’s important to eat plenty of vitamin-rich fruit and vegetables to help ward off any infections.
15-25% of your diet. Aim for two to three portions of healthy fats per day (monounsaturated and polyunsaturated).
Fats are used to encourage the absorption of some vitamins and are also an essential fuel source for low-intensity exercise.
20-25% of your diet. A portion of protein should be about the size of the palm of your hand.
50-60% of your diet. A portion of carbohydrate should be about the size of your hand cupped. Tailor your intake relative to your training. On training days, eat slightly more carbohydrate, and on non-training days opt for some low-carbohydrate meals and snacks.
Protein is a vital nutrient, which plays a role in muscle repair, recovery and growth.
Carbohydrates will provide you with the main bulk of energy for your running.
Simply put, effective fuelling can make you a healthier, fitter and faster runner.
When you take up running and start to gradually increase your training, there are many things you should begin to consider, and nutrition is definitely one of them. Thinking and learning more about your nutrition will help you to get the most out of your training, ensuring you stay energised on runs, and recover properly afterwards. Good recovery strategies are just as important as the preparation before and after a race or training session. You put all the hard work into training, why waste it with poor nutrition habits?
