When it comes to your nutrition it is just as important as your endurance/running training. When your nutrition is not on point your workouts and body will eventually break down. Nutrition while training for an endurance event, such as a marathon, is very different than other forms of training, because you will need primarily carbs as a main source of fuel. I could go on and on about how carbs, protein, & fat work together to make an athlete reach his/her fitness goals, but instead I’m going to break it down for you based on your workouts and how you should treat your nutrition training.
MAIN RULE: QUICKLY DIGESTED CARBS ARE ONLY TO BE INGESTED BEFORE, DURING, & AFTER A TRAINING SESSION OR RACE. ALL OTHER TIMES NUTRIENT DENSE/HEALTHY FOOD OVERRIDES THE SIMPLICITY OF FUEL!! (ie., Gels, Blocks, Gu’s)
Nutrition Based on Workout Intensity/Length (Endurance Only)
*Active Recovery Runs/Easy Runs
*Less than an hour or training
Before – No fuel needed, unless before breakfast eat 15g carbs.
During – No fuel needed
After – No fuel needed
*Tempos, Fartlek’s, Track Intervals
*45 min at high intensity, or intervals 60-90 min at moderate intensity.
Before – 15g Carbs right before, or 25g 15-30 min before.
During – *Only if over an hour, 30-60g carbs/hr is needed.
After – .7-1.0g/kg carb plus .1-.2g/kg protein is needed. Example: 115lb person would need 36-52g carbs & 5-13g proteins.
*Long Training Runs
*60 min or more at high intensity, or over 90 min at any intensity.
Before – 2-3 hours before: Eat 200-300 calories from mixed sources, 1-2 hours before: Up to 200 calories with 50g from carb, 15-30 min before: 25g carb, or immediately before: 15g carb.
During – 30-60g carb/hr is needed and can be increased to 100g carb/hr if tolerated.
After – 1.0-1.5g/kg carb plus .1-.2g/kg protein. Then have a meal within 2 hours of finishing.
*To convert your weight into kilograms go to this website or divide your weight by 2.2 http://www.calculateme.com/Weight/index.htm
***Remember every BODY is different and may not be able to tolerate a lot carbs, or perhaps will need more carbs then suggested. It is all about trial and error and these are just guidelines to help you understand what goals you should have in mind when fueling!!!***
Stay tuned for list of fuel sources in the next blog!!!!