Sunday, June 16, 2024

Understanding the Diet You Have to Run Your Finest Race

Runner Nutrition

Diet and Your Race

Physio Logic’s medical nutritionist, Michelle Miller, MSACN, discusses tips on how to decide the right amount of carbohydrates, proteins and fat it’s essential to run your finest race.

What do I eat?

By now you could be realizing that what you’re going to eat on a coaching day will most likely differ from the day if you run 26.2 miles. That is completely right.


Muscle glycogen is used probably the most quickly in the course of the first levels of train. And also you guessed it, you’re going to want to be sure you’ve obtained sufficient inventory. That is the one nutrient that can be utilized for anaerobic power manufacturing and creates power for muscle contractions as much as 3x quicker than fats.

There’s a sturdy affiliation between glycogen (storage type of glucose which is derived from carbohydrates) and fatigue.

So what’s the position of carbohydrates throughout exercise?

Carbs energy contractile proteins of muscle and gasoline the mind and the central nervous system. Additionally it is vital to notice that carbs spare protein by minimizing gluconeogenesis (which is when proteins are oxidized for gasoline…not best).

So how a lot do you want?

Effectively, that is dependent upon YOU!

We assess carbohydrate wants primarily based on grams per kg of physique weight. Particular wants differ with kind of train, depth, length and gender. The purpose is to match glycogen shops and blood glucose to gasoline calls for of train.

To notice: kg = lbs/2.2

Coaching day carbs: 3-5g/kg for low depth (shorter coaching days)/ 8-12g/kg for very excessive depth.

Ex. If you’re 150 lbs, you might be roughly 68 kg (150 lbs divided by 2.2). If it’s a gentle coaching day you could think about 4g/kg. So 4g/68kg= 272g of carbohydrates.*

*Work with a sports activities nutritionist to tailor a plan particular to you!

Timing Your Carbohydrate Consumption

Earlier than your occasion: Sooner or later between 1-4 hours earlier than your occasion, prime off shops with 4g/kg of carbohydrates.

Ex. If you’re 150 lbs, you might be roughly 68 kg (150 lbs divided by 2.2).  If that is your occasion day, you could think about 4g/kg. So 4g/68kg= 272g of carbohydrates earlier than your race.

Throughout occasion: 90g/hour (this is not going to be particular to your gender or dimension)

After: Each hour, for 4 hours following your race, you’ll want to get 1-1.2g/kg of carbohydrates.

Your physique NEEDS carbs; this isn’t the time for a low carb weight loss plan!

Carbohydrate Choices

*The above image notes what contributes to a median 15g of carbohydrate.



Now what’s the take care of protein? The RDA recommends 0.8g/kg of protein per day for wholesome people. Nevertheless, research have proven that protein necessities are elevated for athletes. The ADA/ACSM recommends 1.2-2.0g/kg* for endurance athletes resembling you!

This vary is critical to help metabolic adaptation, restore, reworking, and for protein restoration. The ADA/ACSM suggestions embody most coaching regimes. Nevertheless, necessities can change primarily based on “educated” standing (skilled athletes requiring much less), train depth, carbohydrate availability, and whole power consumption.

This requirement will be met by weight loss plan alone! Search to distribute prime quality protein all through the day and/ or following key coaching periods to the tune of 0.25-0.3g/kg or roughly 15-25g. Analysis reveals will increase in power and muscle mass with instant post-exercise ingestion of protein.

Ex. If you’re 150 lbs, you might be roughly 68 kg (150 lbs divided by 2.2). Complete protein wants all through the day are between 81.6g-136g. Unfold all through the day and following key train bouts. That interprets into = 20.4g  to 27.2g unfold over 4 or 5 meals.

It’s vital to devour prime quality dietary proteins! In accordance with the ADA/ ACSM prime quality protein sources embody milk-based proteins resulting from their excessive leucine content material and the digestion and absorption kinetics of branched chain amino acids in fluid-based dairy meals. If milk-based merchandise don’t float your boat, under is an inventory of different prime quality protein sources.

Sources of Protein



Fats consumption is dependent upon train depth, length, and carbohydrate shops/consumption throughout train. Increased carbohydrate and protein consumption sometimes means decrease fats consumption, which is what you’re going for.

Nevertheless, extreme restriction of fats consumption can be not really useful. Usually we ought to be in search of fats to make-up 20-35% of whole caloric consumption. To realize correct fats consumption, athletes ought to have a look at roughly 1g/kg each day.

Omega 3 Fatty Acids: Analysis has proven that Omega-3 Fatty Acids, present in each crops and fish, are useful to endurance athletes. Omega-3s are present in cell membranes and are vital to immune perform and modulating irritation and restoration.

Endurance athletes that supplemented with Omega-3s skilled decreased muscle soreness, lowered swelling, and in some analysis decreased restoration time. Good animal sources are sardines, salmon, eggs, cod liver oil, tuna. Goal for between 1000mg-2000mg/ day! One serving of fatty fish each different day will get you to that purpose as will the suitable consumption of plant primarily based Omega-3s or a top quality fish oil complement!

Healthy Fat

To notice: Krill oil has been proven to be particularly efficient at decrease doses than fish oil though extra analysis is required to help these findings.

Take Aways

  • Throughout this time of intense coaching, you have to adequately gasoline your physique. Carbohydrates will make up nearly all of your weight loss plan, adopted by protein, after which fats.
  • Be aware of the completely different consumption quantities of carbohydrate/protein/fats relying in your power expenditure (gentle coaching days vs. longer race day marathon).

Getting ready for the marathon or an extended distance race? Schedule an appointment with our medical nutritionist at the moment. Fill out the shape under to get began.



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