Running Training Talk...............................

NUTRITION INFORMATION FOR RUNNERS
By Susan S. Paul, MS
Track Shack Fitness Club Program Director

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Aside from training questions, nutrition is the next most frequently asked topic on the list of questions I receive from runners. I am happy to respond to them; however, remember that I answer them as a Coach and an Exercise Physiologist, not as a Nutritionist or Registered Dietician. The information provided here is strictly non-clinical.

NUTRITION is a vital component of any training plan. The longer the race, the more important nutrition becomes, both on and off the road. All athletes should periodically review their diet to look for areas of improvement. There are six essential nutrient groups: carbohydrates, fats, protein, vitamins, minerals, and water. A deficiency in any one of these areas can upset even the best training plan.

CARBOHYDRATES receive the most press in the running world because they are the primary fuel source for energy production. Rice, pastas, breads, fruits, vegetables, beans, and legumes contain carbohydrates. When the body stores carbohydrates, it is referred to as glycogen. Our muscles contain glycogen stores enabling them to provide much of the energy necessary for running. Long distance training stimulates the growth of these stores allowing for greater storage capacity. Carbohydrates should make up 40 to 60% of your daily caloric intake. In the days prior to a long distance race, some runners increase their carbohydrate intake to 70% of their diet.

FATS, despite their bad rap most of the time, are actually part of a healthy diet. They serve many vital functions in the human body like temperature regulation, protection of vital organs, and the formation of the component parts of cell membranes. Triglycerides are the primary storage form of fats in the body. They provide a very efficient form of energy for activity and play a large part in providing the fuel needed for long distance running. Fats should comprise 10 to 20% of a runner’s daily caloric intake.

PROTEIN is largely responsible for the repair and restoration of the tissues of the body, of obvious importance for the runner! Protein assists with carrying oxygen, helps the body fight disease, catalyzes enzyme reactions, is essential for muscle contraction, acts as connective tissue, helps clot blood, acts as a messenger for protein hormones and it also provides a small amount of the energy used in long distance running. Experts estimate that 5 to 15% of the energy needs during exercise come from the breakdown of protein.

Protein should comprise about 15 to 30% of a runner’s daily caloric intake. Runners often do not take in enough protein because a runner’s need for protein is higher than previously realized and a runner’s focus is on carbohydrate intake for obvious reasons. To calculate your protein needs, divide your body weight in pounds by 2.2 to convert your weight to kilograms. Then, multiply this number by .9 to find the number of grams of protein you need daily. Some experts even recommend multiplying your weight in kilograms by 1.5 to meet the adequate protein needs of a long distance runner.

VITAMINS are organic substances essential for normal functioning of body processes. They do not contain energy but they are essential in the metabolism of other nutrients. Vitamins assist with blood clotting, protein synthesis, and bone formation. Antioxidants are vitamins that help neutralize free radicals formed during metabolic processes, like running! It is believed that antioxidants may counteract aging, cardiovascular disease, and some cancers.

MINERALS are inorganic molecules that serve a variety of functions in the body. Some of these functions are assisting with muscle contraction, the mineralization of bone, the transmission of nerve impulses, and the carrying of oxygen. Some of the more well- known minerals are calcium, phosphorus, potassium, sulfur, sodium, chloride, magnesium, and iron. As a runner, you will recognize some of these as “electrolytes.” We lose many of these minerals in our sweat, but it is difficult to realize how much we are losing because we can’t see them. In our humid climate, our sweat does not evaporate, when running in a drier climate you will see a white crusty sand-like substance appear all over your skin as your sweat evaporates - electrolytes. They are easy to replace with various supplements.

WATER is also an essential nutrient that is vital in the normal functioning of the body. Water makes up approximately 60% of our total body weight and is necessary for creating the environment in which all metabolic processes occur; like regulating body temperature and the transporting of various substances throughout the body. Adults should consume 10 glasses or 2.5 liters of water daily; runners should consume more. Adequate water intake is critical because sweating is the body’s primary mechanism for heat dissipation during exercise. The amount of sweat lost during exercise depends upon the environmental heat and humidity, the type and intensity of exercise, and individual characteristics. Dehydration reduces the body’s capacity for sweating, impairs performance, and increases the risk of heat cramps, heat exhaustion and heat illness.

TYPICAL DIET FOR ATHLETES- Counting calories and tracking protein grams is not for everyone- who has the time? One easy way to ensure you get a variety of nutrients is to always identify the protein, carbohydrate, and fat on your plate at every meal or snack. Total intake throughout the day should break down like this: Carbohydrates 40-60%, Protein 20-30%, and Fat 10-20%.

WEIGHT LOSS- Runners are often weight conscious because the more we weigh, the more we have to haul around on our runs. Weight loss can improve our performance; yet, if we don’t eat appropriately we risk injury, poor performance, and even poor health. Balancing our weight is much like balancing our checkbook. We lose weight when our output, or our energy expenditure, exceeds our input, or our consumption. Conversely, we gain weight when our output is less than our input.

Runners often think that when marathon training they can eat anything they want and as much as they want. Unfortunately, it is very easy to OUT-EAT your running! Let’s do the math; a runner that weighs 150 lbs, running at a 9 min. mile clip or faster, is burning about 100 calories per mile. Smaller runners and slower runners are burning fewer calories, bummer! So, in a marathon, this runner would burn about 2600 calories. Yet, to lose one pound of fat, we must burn off 3500 calories- more than even the marathon distance requires! Hence, the realization that we really can’t eat any and everything we want…darn it!

A general guideline for female runners that want to lose weight is to eat between 1200 and 1500 calories; male runners should eat between 1500 and 1800 calories. To maintain weight, female runners should consume between 1500 and 1800 calories; while male runners should eat between 1800 and 2100 calories. Eating less than 1200 calories is not advisable. Caloric restrictions work against us because when we consume too few calories, our bodies perceive this as starvation and slow down our metabolic rate to conserve energy. This can affect your body’s ability to repair itself, slow down recovery between workouts, increase your risk of injury, and zap your energy. You may also risk losing some muscle mass and since muscle tissue is metabolically active it burns calories, so you don’t want to lose any of that! If you experience a lack of energy, hunger, lethargy, lack of motivation, or poor performance you will know you need to change your diet. Rather than cut calories, mix up your training plan periodically. Our bodies adapt rather quickly to routine so by altering your training, you can stimulate your metabolic system rather than risk depressing it by cutting calories. Adding intensity or incorporating different exercises, you will boost your fitness and help with weight loss. Throw in some speed work once a week and some hills for variety. This will help challenge you both physically and mentally. Strength training is another great way to ramp up a training plan and complement your running.

PRE- RUN MEAL- One of the biggest mistakes runners make is NOT eating before they run. It may sound counter-intuitive, but especially when long distance training, it is a necessity. The key is figuring out exactly what to eat that will provide you with the energy you need and not upset your stomach. Our blood sugar levels are at their lowest in the morning because we have not eaten for 6 to 8 hours while we have been asleep. To head right out the door for a morning run on an empty stomach puts runners at risk of winding up with a lack luster workout as their blood sugar levels plummet and glycogen stores are used up. The solution? Get up early enough to give yourself time to eat. Yes, this means setting the alarm clock 30 to 45 minutes earlier! You don’t need to eat a lot, but you do want to have something in your stomach before you head out the door; aim for taking in 200 to 300 calories. Runner favorites are a banana, an energy bar, toast with peanut butter, half of a bagel, cereal with milk, sports drink, coffee, and water.

EATING DURING THE RUN- On long runs, or any run that exceeds 90 minutes, you will need to take a run nutritional supplement with you to replace sugar, calories, and electrolytes. By re-fueling during the run, you will improve your endurance and performance. These supplements are formulated to provide the necessary nutrients and be easy to digest. They contain easily metabolized carbohydrates and electrolytes. You will also be drinking water and perhaps a sports drink along the way. The goal is to keep your blood sugar levels within normal range and avoid blood sugar spikes and falls. Some runners find that by taking small amounts of a nutritional supplement more frequently rather than ingesting the entire packet at one time, they can avoid stomach upset and keep their blood sugar levels stable. Mixing sports drink with run nutrition can be too much sugar. Always wash your run nutrition down with just water. You can alternate taking sports drink at one interval and water with run nutrition at another. Other run food options are pretzels, animal crackers, peanut or pretzel M & M’s, peanut butter crackers, jelly beans or hard candy. Carry these with you in small plastic baggies for easy accessibility. Begin taking your run nutrition at about the 45 minute mark and then continue ingesting something- sports drink or nutrition and water- every 20 minutes or so for the duration of your run.

POST-RUN RECOVERY EATING- It is important to feed your tired muscles as soon as you can after a run. Replenishing your depleted glycogen stores within 20 to 30 minutes is a necessity. Imagine your fatigued muscles resembling an old, dried up sponge; as you re-hydrate and re-fuel, they soak up the nutrients and fluids and soon look like a brand new sponge! Research indicates that some running injuries, like tendonitis, may be the result of inadequate post-run nutrition. The hard part is that runners often don’t feel like eating for several hours after a strenuous workout. This is where recovery drinks can be especially helpful because they are properly formulated and easy to get down. Another simple, low-tech alternative is low-fat chocolate milk. Recovery drinks and low-fat chocolate milk provide the right blend of protein, carbohydrate and fat for depleted muscles. Ingest a recovery drink or chocolate milk within the 20 to 30 minute timeframe and then plan on eating a meal as soon as you feel hungry. Think carbohydrate, protein and fat: options include a turkey or tuna sandwich on whole wheat bread or eggs and pancakes.

BATHROOM ISSUES- Bathroom issues are every runner’s nightmare! If you experience gastro-intestinal issues frequently while running, check with your Doctor to be sure this is not a symptom of any other underlying health condition. Some experts believe GI issues when running may be the result of low-level food allergies to wheat and/or dairy products. Food allergies irritate the GI tract and then, in combination with the mechanical mixing and jarring of running create a recipe for disaster! You can try avoiding dairy and wheat products the day before a long run and see if this helps. If you have your Doctor’s approval, another option is to take an anti-diarrhea medication the night before a race or long run. Usually one dose the evening before and/or one dose early in the morning before the race or run will help you get through the day without having to stop at every port-a-pottie. Experiment with this during your training so you know exactly what works for you; do not wait until race morning to try this! And, always be prepared! Carry wet wipes in a small plastic baggie for emergency situations!