Fueling Your Stride: The Role of Nutrition in Running Performance
So you started training for your marathon. New shoes ordered, gels are on the way and you have your Garmin charged and ready to go. But did you know that nutrition is a key component of successful running and marathon training? It provides the energy needed for performance, supports recovery, helps prevent injuries, and contributes to overall well-being, ensuring that runners can achieve their training and race goals effectively. Could you train for a marathon and not pay attention to your nutrition, yes. But if you are going to invest so much time and energy into a season of training - why would you leave the food on the table? Let’s dive in below:
Importance of Nutrition for Runners:
Running requires a significant amount of energy. Carbohydrates are the primary source of energy for endurance activities like running. Adequate carbohydrate intake ensures that your body has the fuel it needs to sustain your energy levels throughout a run.
It is common to want to try and lose weight during marathon training but not advised. The breakdown your body goes through during a marathon will only be compounded (negatively) while training and not having enough calories to recover. Inability to properly recover can lead to over training syndrome, injuries, bone fractures or worse. Putting yourself in an energy deficit for long periods of time under extreme stress can result in RED-S (RED-S stands for Relative Energy Deficiency in Sport. It is a syndrome that occurs when there is an imbalance between the energy expended during exercise and the energy intake through diet. This imbalance can have significant consequences on various physiological systems and can impact both male and female athletes.) (PMID: 35915044)
No Quick Fixes or Superfoods:
Buying the newest superfood or green powder won’t make much of a difference to your training (but it will trim your wallet). I’m not saying that all supplements and powders are worthless but if you want a quick bang for your buck - turn your attention to your carbs and protein intake.
Yes there are studies (PMID: 31986108) that show tart cherry juice has anti-inflammatory properties which can lead to improved sleep, recovery and joint health. But adding this to your diet on a random Tuesday without other changes to your lifestyle will most likely not show much improvement. Focusing on your sleep, hydration and overall nutrition will have a higher payoff for you.
Moderation and Consistency:
Extreme diets or sudden changes can disrupt training and lead to negative impacts on performance.
Creating meals that are consistent and easy to prepare during your training can help to set you up for success. You will be spending a lot of time running/recovering/sleeping/training - so make the most of your time by keeping kitchen time to a minimum (unless that is a place you can unwind, then allow yourself a few hours each week to prepare nutritious and carb focused meals) If you are like me, I prefer to be in and out as quickly as possible. Keeping my meals to bowls and bars, things I can throw together quickly.
Maintain a well-rounded, balanced diet that includes a mix of macronutrients and micronutrients. Now is not the time to try the new trendy diet. Depletion training (cutting out carbs and running fasted) is not the way to go, we have more data now that the risk outweighs the reward of training this way.
Carbohydrate Intake:
Carbohydrates are the body's preferred source of energy, especially during high-intensity activities like running. When consumed, carbohydrates are broken down into glucose, which is then used by the body's cells for fuel. (PMID: 21660838)
The body stores glucose in the form of glycogen in the liver and muscles. During running, the muscles rely on glycogen as a readily available energy source. Having an adequate glycogen store is essential for sustaining energy levels during prolonged exercise.
Running depletes glycogen stores, and when these stores become low, fatigue can set in. Consuming carbohydrates before and during running helps maintain glycogen levels, delaying the onset of fatigue and supporting endurance.
A general guideline for carbohydrate intake during training, such as 3-5 grams of carbohydrates per kilogram of body weight per day for endurance athletes can improve performance and recovery. This is just a guideline and jumping to the highest recommendation is not advised. Track, assess, adjust, repeat.
Individualized Nutrition:
It is crucial to tailor carbohydrate intake to individual needs, taking into account factors such as training intensity, duration, and individual tolerance. Consuming a mix of complex and simple carbohydrates before, during, and after running can help optimize energy levels, enhance performance, and support overall running efficiency.
If you are training for a race in the heat and humidity you may need a different source of carbs/amount of carbs than if you were training in the cold. This may mean you’ll need different fuel sources for different training environments - fluids over gels for hot weather and more solid food for colder weather. Everyone’s GI is different and the only way to find what works best is through trial and error during training.
Hydration:
Staying well-hydrated is critical for maintaining performance and preventing dehydration-related issues. Dehydration can lead to fatigue, cramping, and a decline in overall performance. Proper hydration supports optimal physiological functions and helps regulate body temperature during runs.
Alternatively, over hydration without balance of electrolytes can lead to hypernatremia . A just a serious condition as dehydration.
While training sip water every 10-20 minutes (more if you are training in heat and humidity) It is common to think “it’s just a 60 min run” but you may be leaving performance on the table while running under hydrated.
There are many hydration supplements on the market today, my favorite being NUUN. Incorporating a supplement like NUUN before, during and after activity can be helpful in keeping you hydrated and getting electrolytes.
Post-Run Nutrition:
Running causes micro-damage to muscle fibers, and post-run nutrition helps in repairing and rebuilding these tissues. Adequate protein intake is particularly important, as it provides the essential amino acids needed for muscle protein synthesis.
Nutrient intake after running influences the body's ability to adapt to training stimuli. Consuming the right balance of macronutrients and micronutrients aids in maximizing the positive adaptations to exercise, such as increased endurance and improved performance. Studies show that taking in high glycemic index carbs can refill our glycogen stores, consuming I g.kg-1 Body Mass each 2 hours of activity. (PMID: 9127682)
Rehydration is a critical aspect of post-run nutrition. Running results in fluid loss through sweating, and adequate fluid intake helps restore hydration levels, supporting various bodily functions and preventing dehydration-related issues.
Enjoying a satisfying and nutritious post-run meal or snack can contribute to the psychological aspect of recovery. It provides a sense of accomplishment, promotes a positive relationship with food, and encourages consistency in training.
This all may be a lot to take in. My advice? Start with one focus and then add goals as you conquer goals. I would prioritize your fueling and hydrating on the run, then pre race breakfast and post run refueling. Finally conquering the rest of the week with your regular meals and snacks. Of course do what works for you and give yourself patience as you make changes.
Please consider consulting with a nutritionist or dietitian to gather more personalized insights or recommendations.
