Tag Archives: Runners nutrtion

Running Nutrition

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Running Nutrition.

For any long distance runner, a Running Nutrition strategy is an absolute necessity. Do this wrong or don’t practice it before race day and you are risking failure. Is hard enough for our running bodies to cover the long distance add dehydration and/or lack of Carbohydrates and you have the “Bonk”. But not all fuel is created equally and not all runners can follow the same fueling techniques.

Practice Hydration

You should practice your hydration strategy during your long runs. After a few of those runs you should be able to dial in to exactly what works for you. Carry your hydration so you can sip along the course. This way you can avoid the slowing crowded runners at the water stops. Besides, the race may not be offering the same products you are used to hydrate with. If you don’t want to carry a bottle (or two) with you check with the race administrators to find out what they will be offering at the race. During your long runs practice with those same products. If you don’t want to carry your bottle, you may want to place water bottles along your route or park your car on a loop of 3-4 miles long so that you have access to your hydration . I personally carry my own bottle. On longer runs I double the concentration so I don’t have to carry more than one bottle. It works for me but may not for you. Practice it!

Fueling your Long Run

Glucose, sugar-the simplest of all Carbohydrates, is the main source of fuel in our body. Stored as Glycogen in our muscles and liver is the fasted burning fuel. A well-trained runner has about two hours of Glycogen supply to burn. It is very important to replenish the stores of it to avoid hitting the “Wall”. Again something you have to practice on your long runs along with hydration. Fuel is easy to carry with you. Raisins, dates, gummy bears, gels etc. all should fit in your short pockets. Find out what the race will be offering and practice with it if you don’t want to carry it. Always take 3-4 ounces of water (2-3 sips) with any fuel, it will be distributed to your muscles quicker.

Glycemic indexes for common sugars Scale: 0-100 where 100 raises blood glucose levels fastest

glucose ~99

maltodextrin ~85

high fructose corn syrup ~78

sucrose ~68

agave nectar, raw honey ~30

brown rice syrup ~25

fructose ~20

Choose your sugars wisely. Slow burning sugars (low glycemic) will burn slower and will sit in your stomach longer which can give you digestive problems while running.

Dialing in your Nutrition is never easy but with practice you will find what works the best for you. As with Everything else don’t try anything new on race day.

avoid the Bonk

Takis

Protein and your running body

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Protein with every meal

Protein, not just for runners but everyone striving for a balanced diet or planning to shed a few pounds should know a few things about it. According to the World Health Organization, humans need to get only 10 percent of their daily calories from Protein to maintain good health. But as runners we need more of it because running breaks down muscle and damages our muscle fibers.

Protein with every meal

According to researchers, by spreading your Protein intake throughout the day, your muscles receive a constant supply of the amino acids needed to build muscle and boost metabolism. However, if you consume too little at breakfast and too much at dinner, your body can’t build muscle throughout the day and is forced to store Protein as glucose or fat at night.

Protein intake timing for runners

After a hard run or workout timing your Protein intake is important. Within 30 minutes from your workout and up to 2 hours is the ideal window for recovery. For every pound of body weight you should consume 0.25gr of Protein for proper muscle Recovery. For example a 100lb runner should consume 25gr. and a 160lb runner 40gr. Of course you should include Carbohydrates with your recovery meal or shake and don’t forget to hydrate immediately after your workout. You should continue consuming more Protein with all your meals and snacks for the rest of the day. You want to aim for a total daily intake at 0.50gr per pound of body weight for light days. On heavier workout days or long mileage runs you should aim for 0.80gr. Although this is not a magic formula it works for me. I even add more Protein on days that I feel extra sore or sense an injury coming.

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Refuel Smart

Takis