Prepare: If you’re heading out for a morning run, prepare your breakfast the night before. Foods like overnight oats are ideal choices and allow you to get up and get fuel on board. Likewise, if you’re heading out after work, make sure you have your recovery shake or meal ready. I recommend taking on both carbohydrates and protein within 30 minutes of finishing a run to fuel adaptations and assist recovery for your next session.
Carbohydrates: These will help fuel your runs and include foods like bread, pulses, legumes, rice and pasta. This will release steadily into the bloodstream to provide sustained energy. It’s recommended to consume these around 2 hours pre-run to allow time for digestion, helping to prevent unwanted gastrointestinal issues. Combine complex carbohydrates with a source of protein like meat, eggs, fish or cheese for the ideal pre or post training meal.
Carbohydrate Loading: Carbohydrate is the main fuel for performance and will fuel you on the road. You should aim to take on around 8-10g of carbohydrate per kilo of your body mass per day for 48 hours before your race. This should be implemented along with a taper in training. This does seem like a lot of food, so consider using high energy carbohydrate (maltodextrin-based) drink between meals to increase carbohydrate stores
Hydration: It’s not always practical to carry a bottle and drink during long runs. Pre-hydrate effectively by drinking an electrolyte solution. The sodium will help the body retain and absorb fluid more effectively. Electrolyte tabs are a convenient way to increase sodium intake both pre and post exercise. Don’t forget you will usually have access to water on race-day, so it is important to learn to drink while running! How much you drink depends entirely on your sweat rate. Weigh yourself pre and post session and work out toughly how much water you’re using through sweat. Aim not to lose 2% of your body mass. From my experience, this usually works out as consuming 250ml – 500ml per hour during longer runs (half marathon +) When training, you could run loop past your house and practice taking on small amounts of fluid during the run.
Fuel for the work required: We use both fat and carbohydrate as a fuel source during endurance exercise. Fuelling for the work required involves training sessions with reduced energy intake (e.g having breakfast after a morning run) and training sessions where your race- day fuelling strategy is practiced (e.g fuelling with 60g per hour during a run, using energy gels). Quite simply, fuel longer sessions with carbohydrate (perhaps your long weekend run?) and fuel shorter sessions with low carbohydrate. It’s always important to refuel effectively post run, especially if undertaken in a fasted state.
Practice your nutrition strategy in training: It’s important to train the body to utilise carbohydrates and tolerate sports nutrition during running. Our digestive system works differently when we exercise, so It’s important to practice using gels, bars and drinks during training runs. I recommend starting off using 1 gel immediately before a run and progressing to 1 gel during a run. Eventually, you should be able to easily consume enough food during runs to take on 60 g per hour. The worst thing you can do is try new forms and amounts of carbohydrate on race day!
Have your ‘pre –run’ meal around 90 minutes before: When preparing for a race or a long training session, aim to have a carbohydrate meal around 90 minutes before. This will ensure that you start your run with ‘topped-up’ energy stores. This goes for both training and race day. Practice your pre-run meal and consume what works for you. Keep it the same for race day. Note that marathons often start early and you may have to have an early start to take on your breakfast!
Don’t neglect protein: During endurance exercise, our muscle protein still breaks down, which is detrimental to adaptations (the purpose of training). We also need to consider the mitochondrial adaptations! Aim to take on 1.2-2g of protein per kg of your body mass per day top help muscles adapt and provide key amino acids to help make new muscle proteins. Ideally, take on protein at a rate of 20-30g (or 0.4 g/kg) every 3-4 hours throughout the day, as well as before and after training.
Recover: Recovery isn’t just about protein, we need to consider that tough endurance exercise depletes energy stores and can impair immune function. I recommend taking on a meal within 30 minutes of finishing your training runs. This should contain around 60% carbohydrates (including vegetables) with a lean source of protein. Although, many runners do not want to eat immediately post-exercise. Here, a recovery shake can provide a convenient protein and carbohydrate source. I always recommend that if you have a recovery shake, always aim to take on a full meal within 1 hour of finishing.
Avoid: In the 48 hours before your event, it’s a good idea to avoid certain foods that might upset your stomach or what you’re not used to having. Key foods that may (or may not) cause problems are both spicy and high fat foods. I would also recommend having low-moderate fibre the day before your race. Make sure you’ve practiced your pre-race nutrition strategy and most importantly, never try anything new on race day!
Original article written for Sport Examined can be found here