Running Nutrition: Before, During and After
I want to put together my thoughts on running nutrition so you can have a few things to add to your routine.
Keep in mind that I am not a nutritionist. But I want you to think of running nutrition in terms of the before, during, and after.
Before: Carbs will be your main energy source for most types of running. In the instance that you start ultramarathon running, fat can serve as a slower-burning, lower-octane source of energy for your body. Keep in mind that three factors can influence caloric requirements for an athlete: Intensity, Humidity/Heat, and altitude. These three factors each have a positive correlation to an athlete's need for more carbohydrates. If you are planning an activity over 60 minutes, the 1-3 hours before that activity are important for both fluid intake and carbohydrates. Say you wake up early to go for a 60-minute run, your body will be dehydrated from the night before and depleted of any energy source. Intake of 2-3 servings of carbohydrates, and a serving of protein (egg, meat, whey, etc.) would be optimal for that length of activity. If the activity is less than 60 minutes, shoot for a serving of carbs. Under 60 minutes would also allow for fasted training, but only if that works for your body. Some athletes can't imagine running without something on their stomach. Sources of clean carbs include oatmeal, gels (Huma or Spring Energy to provide the cleanest options), toast, honey, and fruit. Plug these into your pre-run routine to see what works best.
During: Depending on the intensity and time of your workout, you may depend on carbs throughout your run. Gels and bars are the most common options for mid-run snacks, but they depend on your preference. Again, think of everything in terms of more/less than 60 minutes of activity. If you're on a long run (say 60-120 minutes), strive for between 12-32 ounces of fluid per hour and 30-90g of carbohydrates per hour. Including electrolytes (200-500mg) in your fluids is also recommended. Depending on the climate, you can lose a tremendous amount of salt per hour of activity.
After: Often considered the most important phase of nutrition for a runner. The timing of replenishing nutrients is paramount for your recovery of tissue and muscles. Normally, it takes your body 16-24 hours to replenish glycogen stores used during an activity. Priority also falls on fluid replenishment, as well. Following a run, the goal should be between 16-24oz of fluid (200-500mg sodium), 1-1.2g of carbohydrates per kg of body weight, and 0.4g of protein per kg of body weight. The cleaner the options, the better your body will feel following a hard effort. Remember, Ferraris don't take unleaded.
Carb Loading: In the week leading up to a race, it's common for runners to increase the consumption of carbohydrates to top off glycogen stores in their muscles. Like all the other information presented earlier, this process is a case-by-case process. Some runners love filling up on pasta and bread leading up to a race, others experience bloat and GI distress and would prefer to maintain their normal rhythm. Here are a couple of principles to keep in mind as you start a carb load. One comes from the International Society of Sports Nutritionists (ISSN) which states to consume 8-10 grams of carbohydrates per kg of body weight for 1-3 days before an endurance event. The other comes from the International Olympic Committee (IOC) which states to consume 7-12 grams of carbs per kg of body weight for 24 hours before an endurance event OR 10-12 grams of carbs per kg of body weight for 36-48 hours before an endurance event. Try both to see which causes the least amount of distress on your gut, while also keeping your energy levels highly concentrated.
UESCA (n.d.). Nutrient Timing. United Endurance Sports Coaching Academy. Retrieved January 6, 2024, from https://uesca.com/courses/uesca-running-coach-certification/modules/module-18-sports-nutrition/topics/nutrient-timing-2/
