Nutrition for runners

https://www.brookssports.in/blogs/general/nutrition-for-runners

If you are an ardent runner then you are not unfamiliar with the all the trials to be fit and fast.

In spite of all the best efforts, runners are faced with some inevitable challenges. Here is an attempt to summate the possible reasons with suggestions to overcome them. 

STOMACH DISCOMFORT

Cause:

Meals eaten hours prior can affect a run. The following factors can contribute to gastric distress.

·       Caffeine

·       High fiber found in whole grains, pulses, vegetables and fruits with skin and seeds

·       Fructose (fruit)  

·       Lactose ( milk ) intake before or too close to a run

·       Spicy food

·       Overdrinking water 

·       Alcohol

·       Consuming concentrated carbohydrate fluids during a run

Caution:

Nutrition goals

Fuel the run with right choice of food and fluids.

Before the run

·       Taper training a couple of days before

·       Carb loading 1-2 days prior to the run helps to increase glycogen stores in liver and muscles that will help to sustain the run.   

·       Consuming extra curd rice, rice bath /pulav, bread, fruit, root vegetables such as potato, sweet potato, fruits and dairy products like milk and curd offer carbohydrates which will help to increase the body’s glycogen store.

Pre-run

Main meal option:

Consume meals about 3-4 hours prior to the run and opt for the following

·       Familiar foods

·       Light and easy to digest

·       Less fiber

·       Less oil

·       More Salt !

Snack options:

Consume a light snack about 2 to 1.5 hours before the run. Remember the following recommendations.

•        Small portions

•        Low in fat and protein

•        Slow digesting carbohydrate - whole fruit, curd, sweet potato, oats porridge

During the run:

Hydration

Water impacts performance and helps to run not just faster but farther too.

Go for

•        Isotonic fluids ( 6% sugar solution )

•        Chilled

•        With salt ( sodium ) or electrolytes

§  Refuel with carbohydrates about 45 minutes into the run for prolonged duration of physical activity

§  Sports drinks, gel, sports foods are convenient and effective choices

Post-run

·       Continue to sip on fluids immediately after a run

·       Couple water with sugar and salt   

·       Swap water for diluted fruit juice

·       Low fat or skimmed dairy - smoothie, chocolate milk, milkshakes are ideal choices too

Food combinations

·       Eat meals with carbohydrate and protein once the stomach is at ease soon after the run.

·       Plan to spread carbohydrate and proteins in all meals over the next 24 hours to reinforce recovery 

CRAMPING

Cause:

·       Inadequate hydration

·       Excessive consumption of plain water without salt which leads to low sodium in the body

 ( hyponatremia) 

·       Lack of potassium and magnesium

Caution:

·       Consume chilled fluids

·       Add electrolytes like sodium ( salt ) with water to help maintain water balance as sweat depletes sodium

·       Regular intake of fruits, vegetables including dark green leafy vegetables in daily diet offers potassium and magnesium that help in muscle function

HITTING THE WALL

Cause:

·       Anaemia ( low haemoglobin )

·       Poor health and nutritional status

·       Poor form and fitness level

·       Undereating especially low carbohydrate intake

·       Poor recovery during training

·       Increased body temperature

Caution:

Practice nutrient periodization

·       Manipulating the food group, its timing, quality and quantity of the nutrient can influence body composition and weight.

·       Increasing protein in diet especially while on low carbohydrate budget helps boost muscle mass and enhances the chances of attaining weight goals

·       Opting carbohydrate foods around the run can help peak performance

·       High fat or keto diets may help cut body weight but thwart stamina and reduce run time

¨  Practice cooling techniques like soaking in ice bath or taking a cold shower

FATIGUE

Cause:

·       Body mass ( weight ) - Being overweight or obese

·       Low carbohydrate intake 

·       Low haemoglobin status

·       Dehydration

·       Nutritional deficiency like vitamin B12 or vitamin D

Caution:

Fitness goals

·       Weight management and physical training to modify body composition to increase muscle mass and lower body fat will amplify the ability to endure the run

·       Balance cardio exercises with weight bearing options like calisthenics, yoga, resistant band exercises, jogging, skipping  which will  boost muscle mass

Diagnostic tests

·       Blood tests can throw light on the physiological and health condition

·       Nutritional deficiency can be addressed with the correct choice of food and dietary supplements.

Best practices for better outcome  

·       Train smart and track to optimise a run

·       Keep well hydrated ensuring electrolyte intake before, during and after a run

·       Budget for high quality and quantity of protein teamed with strength and conditioning to help maintain and increase muscle mass

·       Fuel with carbohydrate rich foods before and during the run

·       Use foam roller to help alleviate muscle soreness

·       Rejuvenate with rest ( sound continuous sleep )

·       Get early morning and mid-day sun exposure regularly

Pace, practice, perfect and personalise.  Happy running !