Experienced Runners Fuelling & Refuelling

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Running is not just a physical activity; it's an holistic experience that engages mind and body. Whether you're a seasoned marathoner, a weekend parkrunner, or a novice jogger, proper nutrition plays a crucial role in fuelling your performance. In this blog, we'll explore the essential principles of nutrition for runners before, during and after your runs and give you strategies to optimise your fuelling plan and maximize your running potential. Avoid midrace energy lulls and two mile toilet stops and take the time to develop and practice a smart and effective fuelling plan.

Before the Run:

Focus on Carbohydrates:

Carbohydrates are the primary fuel source for endurance exercise, providing the energy your muscles need to sustain prolonged activity. Aim to consume a carbohydrate-rich meal or snack 2-4 hours before your run to top up your glycogen stores and fuel your performance. Opt for complex carbohydrates such as whole grains, fruits, vegetables, and legumes, which provide sustained energy release and steady blood sugar levels.

Hydrate Adequately:

Hydration is key to maintaining optimal performance and preventing dehydration during your run. Start hydrating early in the day and continue to drink fluids leading up to your run. Aim to consume at least 500ml of water or a sports drink 2-3 hours before your run, and an additional 250ml 10-20 minutes before you start. Pay attention to your urine colour; pale yellow indicates adequate hydration, while dark yellow may indicate dehydration.

Incorporate Protein and Fat:

While carbohydrates are the main focus before a run, it's also important to include some protein and healthy fats in your pre-run meal or snack to provide sustained energy and promote muscle repair and recovery. Choose lean protein sources such as poultry, fish, tofu, or legumes, and incorporate healthy fats from sources such as nuts, seeds, avocado, or olive oil. Keep portion sizes moderate to avoid feeling too full or sluggish during your run.

During the Run:

Hydrate Regularly:

Proper hydration is critical during a run to replace fluids lost through sweat and maintain optimal performance. Drink water or a sports drink at regular intervals, aiming to consume 250ml every 15-20 minutes, depending on the intensity and duration of your run, as well as the weather conditions.

Consume Carbohydrates:

During longer runs lasting more than 60-90 minutes, it's important to replenish your glycogen stores and provide a steady source of energy to sustain your performance. Consuming carbohydrates in the form of energy gels, chews, sports drinks, or whole foods such as bananas or dates can help fuel your muscles and delay fatigue. Aim to consume 30-60 grams of carbohydrates per hour, divided into smaller, more frequent servings to avoid gastrointestinal distress.

Experiment with Electrolytes:

Electrolytes such as sodium, potassium, and magnesium play a crucial role in maintaining fluid balance, muscle function, and nerve transmission during exercise. In addition to staying hydrated, consider incorporating electrolyte tablets, salt tabs, or electrolyte-enhanced sports drinks to replenish lost electrolytes and prevent cramping or dehydration, especially during hot and humid conditions. Don’t try electrolytes for the first time on race day, it’s best to trial them on your practice runs to ensure they are suitable for your body.

After the Run:

Replenish Fluids:

Hydration doesn't end when your run does; it's important to continue replenishing fluids to replace what you've lost through sweat and promote recovery. Drink water or a sports drink immediately after your run to rehydrate, and continue to sip fluids throughout the day to restore fluid balance and support optimal recovery.

Refuel with Carbohydrates:

After a run, your glycogen stores are depleted, and your muscles are primed to absorb carbohydrates to replenish energy stores and promote recovery. Consume a carbohydrate-rich snack or meal within 30-60 minutes post-run to jumpstart the recovery process and maximize glycogen resynthesis. Aim for a carbohydrate-protein ratio of 3:1 to 4:1 to optimize muscle recovery and repair.

Include Protein for Recovery:

Protein is essential for repairing and rebuilding muscle tissue damaged during exercise, making it an important component of post-run nutrition. Include a source of high-quality protein such as lean meat, poultry, fish, eggs, dairy, tofu, or legumes in your post-run meal or snack to support muscle recovery and adaptation. Aim for 15-25 grams of protein within the first hour post-run to maximize muscle protein synthesis.

Replenish Electrolytes:

In addition to fluids, carbohydrates, and protein, it's important to replenish lost electrolytes after a run to support hydration, muscle function, and recovery. Choose electrolyte-rich foods and beverages such as coconut water, sports drinks, yogurt, bananas, and leafy greens to replenish sodium, potassium, and magnesium lost through sweat. Additional Tips for Optimal Nutrition and Performance:

Listen to Your Body:

Every runner is unique, and individual nutrition needs may vary based on factors such as age, gender, body composition, training intensity, and environmental conditions. Pay attention to your body's hunger and thirst cues, and adjust your nutrition plan accordingly to meet your specific needs.

Experiment and Adapt:

Nutrition is a journey of discovery, and finding what works best for you may require some trial and error. Experiment with different pre-run meals, hydration strategies, fuelling options, and recovery foods to find the optimal combination that supports your performance and well-being.

Plan Ahead:

Proper nutrition for running starts long before you lace up your shoes. Plan and prepare your meals and snacks in advance, stock up on fuelling supplies, and consider packing a cool bag for longer runs or races. By having a well-stocked refrigerator and cupboards, you'll be better equipped to fuel your runs and recover effectively.

Throughout this programme we've been working hard on your training runs but the importance of nutrition shouldn't be underestimated. Nutrition is a fundamental aspect of successful running, providing the fuel your body needs to perform, recover, and thrive...it can make or break your run! By prioritizing proper nutrition before, during, and after your runs, you can optimize your performance, reduce the risk of injury, and support your overall health and well-being. Whether you're training for a marathon, tackling a trail race, or simply enjoying a leisurely jog around the block, fuel your run with intention, purpose, and nourishment. Your body will thank you for it, mile after mile.