We are in the heart of race season, are you doing a 5k, 10K, Marathon, or Adventure Race? As you up your training for the big day, often a change in your nutrition is left behind. As you train, consider the following nutrition tips to get you through a workout, aid in recovery and execute your race.
The Essentials
- About 60-70% of your total calories should come from Carbohydrates (CHO) sources, with only 10% from simple CHO
- Protein should account for 15-20% of total calories
- Fat calories should account for 15-25% of your total calorie intake
- Trans fatty acids, common in snack and processed foods, should be avoided due to significant negative impact on blood cholesterol
Why are Carbohydrates so important?
- Provides an efficient source of energy
- Fuels the brain and nervous system – when low, become irritable, disoriented & lethargic
- Aid the metabolism of fat
- Speeds recovery from daily training bouts
- Preserves protein for growth and repair
Why such and emphasis on Fat?
- A concentrated source of energy
- Helps fuel low to moderate intensity activity
- Aid endurance by sparing glycogen reserves therefore delaying onset of fatigue
What’s the role of Protein?
- Protein is the major building material of the body
- Essential for tissue growth and repair
What about Hydration?
- Water is the ultimate nutrient for athletes, about ¾ of our body weight is water, and muscles are 70-75% water.
- Classic early signs of inadequate hydration (even when you’re not exercising) include dizziness, light-headedness, headaches, loss of appetite, darkly coloured urine, lack of energy and fatigue
- Don’t wait until you’re thirsty
- Drink often during the day
o Emphasize healthy beverages such as water, 100% fruit or vegetable juices, low fat milk, herbal tea, and when appropriate sports drink
o Half of your daily fluid intake should be water
Ok, the importance of carbohydrates, fat, protein and hydration make sense. But how do I put this together on a training or race day? The best way to approach this complex question is to break the race or training day into three parts: Before, During and Post Exercise.
1. Nutrition Before
- Hydrate before you head out, aim for approx 16oz. (2cups) 2 hours before
- Consume 300-500 calories 2-4 hours prior to start of the race
o Aim for low glycemic complex carbohydrates(CHO)
o Ex. Bagels, pasta, rice, oatmeal, bananas, sport drink and bars - Stick with familiar foods that you enjoy
| If you have: | Choose: | Containing: |
| 3-4 hrs | Meal | CHO, Protein, Fat |
| 2 hrs | Mini meal / snack | CHO, Protein |
| 1 hr | Fluids | CHO |
| 5-10 min | Fluids or energy gel | CHO |
2. Nutrition During
- Drink early and often
o Water is ideal for workouts lasting 30-60 minutes
o About 2 gulps every 15-20 min, thirst lags behind body’s need for fluid
- Plan to consume CHO if you will be engaging in exercise lasting 60-90 min or longer
o Maintains adequate blood sugar level and provides an extra source of fuel for working muscles
o Consume 30-60 grams of CHO every hour that you are exercising
o Sport drinks and gels are the most convenient way to refuel on the move
o Experiment in training not on race day
o Gels need to be taken with water, 6-8 oz. or 3-4 gulps
3. Nutrition Post
- The first hour following exercise is the time when muscles are most receptive to replacing glycogen
- Drink at least 2 ½ cups of fluid for every pound you lost during exercise
o If you haven’t urinated within a few hours of exercising or you feel headachy you need to take in more fluids
o Be careful not to consume copious amounts of plain water because you need to replace electrolytes as well - Aim to consume at least 50-100 grams of CHO within the first 15-30 min of the 2 hour CHO window (2 hours immediately after your run)
o The longer you wait to eat, the less glycogen you store and the longer it takes to recover
o Options for refuelling Sport drink are probably most efficient (14-20 grams/cup)
Yogurt, fresh fruit, milk, energy bars, bagels etc. Aim to consume an additional 50-100 gram of CHO every 2 hours until your next full meal Remember to include protein in your snacks and next meal as well Hopefully these guidelines assist you in gaining an understanding of overall Running Nutrition.
