NUTRITION FOR PERFORMANCE: A BASIC GUIDE
Train, stress, recover, adapt, and improve. These are the rhythms of any good training program whether in running or in the gym. A key component of this formula is proper nutrition to support recovery and to ensure your body is adapting to the training. You are exerting yourself, consuming your glycogen and fat supply in the body and the body requires adequate nutrition to replenish energy stores. If we are not providing the body with adequate nutrition our performance will suffer, our recovery will be incomplete between workouts and we risk injury. Attempting to push running volume or intensity while having dietary insufficiencies can lead to increased bone stress, a porous immune system, excessive fatigue, and hormonal imbalances. Finding the right dietary balance can help you run better, recover faster and maintain good health.
Energy Systems
To understand the best way to fuel the body, we must understand where the body turns for energy. Distance running primarily depends on aerobic metabolism, utilizing a combination of carbohydrates and fats. This is intensity-dependent; the lower the intensity, the greater the percentage of fat utilized as an energy source. Running between 50-60% of your max heart-rate, commonly referred to as zone 1, allows fat to be primarily utilized while conserving carbohydrate sources in the body. However as running intensity increases up to 60-80% max heart-rate, carbohydrates become the dominant substrate for fuel. Therefore when it comes to distance running, either on a long run or a daily steady-state run, the carb is king.
The body stores carbs as glycogen in the muscle cells and in the liver. Glycogen stores are readily available for the body to convert glycogen to glucose, and then glucose into ATP to be utilized as fuel. One limitation is that these glycogen stores are finite, and can become depleted with prolonged bouts of steady state running. This is the reason runners often hit “the wall” at the later stages of the marathon. And glycogen stores become consumed more rapidly the higher the intensity.
Proper training can help improve the capacity of this system, as one key adaptation to endurance training is to increase the available glycogen stores in the muscle. In trained endurance athletes glycogen stores can contain about 2,000 calories at a time. It takes about 500g carbohydrates to top off these stores. If you are consistently training and under-fueling, you may be starting a run already in a slightly-depleted state. There may be benefits to this – depleted glycogen stores may train the body to become more efficient at utilizing fat as a substrate, which will help conserve carbohydrates. However if attempting to complete a tempo run or interval session on empty, you may experience difficulty completing the desired volume or intensity of the workout. Additionally running chronically on empty may have negative effects on your hormonal system, immune system, and ability to recover and adapt to training.
Carbohydrates
For the reasons stated above, carbs should be the staple macronutrient if you are regularly running. You should fuel prior to an intense workout or a long run by consuming light meal consisting of primarily carbohydrate (ie. oatmeal, banana, granola bar). During a longer effort, running longer than 60 minutes, aim to consume 30-60g carbohydrate per hour for the first three hours. It is recommended to begin fueling after about 30 minutes, and then replenish every 30-45 minutes throughout the run. If running longer than 3 hours, increase this value to 60-90g carbohydrates per hour. You might have to play around with what works best for your gut, but nutrition can be taken in the form of sports drinks, energy gels, or whole foods such as fruits and granola bars during the run.
Hydration & Salt
During the run it is essential to also replenish water and electrolytes, especially sodium. This becomes particularly important over the course of a long run or event, and especially during warm and humid weather. While sweat rate varies from person to person, you can lose water and sodium up to 2000 ml per hour during exercise. Symptoms of electrolyte imbalance can be similar to that of dehydration, as difficulty concentrating, fatigue, and GI distress. Maintaining adequate hydration helps with thermoregulation to prevent overheating during the run. Therefore core body temperature will increase markedly if we do not maintain adequate fluids. Proper hydration also helps maintain plasma volume levels – if not maintained, the heart rate climbs faster than normal and you will experience greater perceived effort at slower paces. Additionally dehydration can negatively influence your cognitive function, making it difficult to make decisions and remain mentally sharp. So it is important to replenish both fluids and salt through sport drinks or supplementing with salt tablets or electrolyte mixes before, during, and after a long run or race.
Fats
Fats are an essential part of the diet, providing essential fatty acids that the body cannot produce itself. Additionally fat is necessary for absorption of fat-soluble vitamins A, D, E and K. Adequate amounts of fat in the diet also contribute to satiety, preventing frequent hunger spikes. During distance running fatty acids are oxidized and used as a secondary energy source, especially at lower intensities. However it is not recommended to consume large amounts of fat prior to a long run or workout, or during a run, to avoid gastrointestinal distress.
For adding healthy fats to your diet, consider omega-3s found in fatty fish such as salmon. Nuts and seeds, avocados, and olive oil can provide good sources of unsaturated fat as well. Keep in mind that not all fats are beneficial for the body. Excessive consumption of saturated fats or trans fats can implicate elevated LDL cholesterol levels, increasing risk for cardiovascular disease.
Protein
Protein is essential for tissue repair such as bone, muscle, and cartilage, and should be prioritized amongst distance runners. The activity of distance running is catabolic in nature, meaning the stimulus signals the body to break down in order to utilize energy resources. Therefore adequate protein is essential to rebuild and counter this breakdown. Just as you would consume protein after a strength workout, you should consume a high-protein meal following a running workout. The recommended daily allowance (RDA) for protein is 0.8 grams per kilogram of body weight. However for endurance athletes, this recommended intake can be 1.0-1.6 grams per kilogram of body weight. Think of protein as essential post-run nutrition, rather than a pre-run fuel source.
Race Day
Proper nutrition on race day and throughout race week can help you perform at your best and avoid hitting the dreaded wall, especially in the marathon and beyond. Proper fueling on race day during a longer race is critical for performing at your best. This begins with a pre-race meal consumed about 3-4 hours prior to the event. This meal should consist primarily of carbohydrates, such as a bowl of oatmeal with fruit and honey. Closer to the start of the race, you may consume a gel of your choice or a sport-nutrition beverage 15-30 before the event. During the race, as mentioned previously, it is recommended to aim for about 30-60g carbohydrate per hour for races lasting greater than about 90 minutes. Frequency matters, as the gastrointestinal tract will likely support smaller and more frequent doses of fuel rather than a large influx of food during race efforts. Gels work well for this, but pay attention to the nutrition label to be sure you are achieving adequate carb replacement. Consume water with any fuel intake, and consider a sports drink for electrolyte replacement. For post-race recovery, it is important to replenish energy that has been expended during the race and to consume additional proteins to support recovery. Aim to get some fluids, electrolytes and quality sources of carbohydrates and protein within 30 minutes of finishing your race for best recovery.
Conclusion
Proper nutrition is a cornerstone of successful distance running and marathon training. By understanding your nutritional needs and implementing a strategic eating plan, you can enhance your performance, speed up recovery, and achieve your running goals. Remember, what you eat before, during, and after your runs can significantly impact your endurance and overall running experience. Happy running!
By following these guidelines, distance runners and marathoners can fuel their bodies effectively, ensuring they have the energy and nutrients needed to perform at their best. Whether you're training for your first 5K or gearing up for a marathon, proper nutrition is key to reaching the finish line strong and healthy.