The optimal diet
Session 5 recap
In the previous session, we learnt
that stretching after exercise is important to help the muscles relax. We’ve
also introduced helpful stretching exercises and explained why we shouldn’t
stretch cold muscles.
Eating before training
Training on a full stomach is not a
good idea, but it’s also not good to workout on an empty stomach. So what now?
As a rule of thumb, your last proper meal should be about 2-3 hours before you
run. If you’re running in the evening, be sure to eat enough during the day so
you’ve got enough energy to carry you through.
Which foods give us energy?
Foods that are high in energy and
easy to digest are recommended before training.
We suggest the following:
complex carbohydrates (breads, rice,
pasta)
small amounts of protein and fat
Avoid too much dietary fibre and eat
foods that won’t sit in your stomach for long.
Tender vegetables, rice and fish
(trout) stay in the tummy for about 2 hours. Potatoes, eggs, beef, chicken,
sturdier vegetables and brown bread for about 3 hours.
Foods such as sausage, nuts and
legumes (like peas and beans) tend to sit in the stomach for 4 hours or more.
These are not recommended before running.
Training
on a full stomach is not fun.
Experiment to see what works and what
doesn’t for your body. Not everyone can tolerate carbohydrates before training;
some prefer salad, cottage cheese or omelettes. Make sure to leave enough time
between eating and running.
If you get hungry 30 mins before your
run, have a banana, some dried apricots, a handful of blueberries or a muesli
bar.
What about fasted running?
The alarm goes off and on go your
running shoes – is this a good idea? Opinions differ, but experts believe that
we do have a particularly high fat-burning rate during a fasted run.
Keep in mind:
Your running distance shouldn’t be
long and the run shouldn’t be too intense either.
Aim for a maximum of 75% of your
individual maximum heart rate, which can be roughly calculated as follows:
Men: 220 – age
Women: 226 – age
In the morning, be sure to warm up
gently since the muscles are still cold, making them more prone to injury. It’s
also important to hydrate!
Hypoglycaemia: When hunger pangs kick in
On running days, eat small snacks
like fruit, raw vegetables and nuts throughout the day in addition to main
meals. This is a great way to keep your blood sugar level steady.
In order to avoid the dreaded ‘hunger
pangs’ on long runs, carbohydrate stores should be loaded before long periods
of exertion (keep reading for more details). Also: Hydrate, hydrate, hydrate.
Hunger pangs describe the moment when
the body has used up its carbohydrate stores and must switch to burning fat,
placing a much greater strain on the body.
You’ll notice hunger pangs through
tightening muscles, fatigue, sometimes nausea and pain – things that marathon
runners are more than familiar with. Prevent hunger pangs with enough endurance
training and by increasing your carbohydrate intake in the days before a long
run.
Energy boosters
When running, make sure to drink
regularly. Especially when running for 60 mins or more, besides water,
consider grabbing a sports drink that contains carbohydrates. For long runs,
it’s recommended to consume 25 g of energy gel with about 200 ml of fluid every
30 mins.
Stop or walk slowly while drinking.
For those more experienced, it’ll become easier to drink while running.
If you get hungry, grab half a banana
or an energy bar. Not everyone can tolerate energy gels, so try them out before
you head out on a longer run. Before reaching the finish line, a dextrose
tablet can also provide an energy boost.
Drinking while running
Before exercising, make sure to drink
enough. If you plan on running in the evening, it’s best to stay hydrated
throughout the day. FIzzy drinks or anything overly sweet are not recommended. When
we run, we sweat and lose fluid. If you’re dehydrated, don’t lace up your
running shoes just yet – 30 mins before training, drink 200-400 ml of water.
To stay on the right track, how much
liquid is actually needed? Well, it
depends on the distance we’re running, the intensity, and the temperature, as
well as how much we tend to sweat.
For runs of less than 45 mins, we can
usually manage without a drink (unless it’s very hot), but for anything longer,
it’s recommended to take something with us.
Rule of thumb:
Add about 50-100 ml of fluid every 30
mins or running. Equip yourself with a special running belt or jacket where you
can keep water bottles.
Drinking post-run
Drinking is also important after
training to compensate for fluid loss – 600-1200 ml should be enough. Liquids
are also needed to supply the muscles with nutrients and oxygen.
Drink mineral water, or mix fruit
juice and mineral water with a ratio of 1:2. Special sports drinks or
electrolyte drinks also help replenish glycogen stores (used when the body
needs energy).
Stay away from alcoholic drinks as
they increase dehydration and also delay your body’s recovery.
Fun fact:
Many athletes swear by non-alcoholic
wheat beer, which contains lots of carbohydrates, minerals and vitamins and is
also isotonic – making it so the body can absorb it quickly.
Beer
after training? Go for the non-alcoholic kind!
What and when should we eat?
When we run, we not only lose fluid,
but also use up energy. Of course, the amount is greater during a long,
intensive training session vs. a casual endurance run. Either way, it’s
important to eat something after working out – even if we aren’t hungry.
Avoid fatty and sweet foods with
empty calories and zero nutrients. In the first hour after training, the body
needs healthy carbohydrates and proteins to replenish energy stores.
Good sources of carbohydrates are
found in:
wholemeal pasta
brown rice
millet
quinoa
potatoes
oatmeal
Get your protein fix from:
eggs
cream cheese
legumes (lentils, chickpeas)
fish
nuts
Homemade snacks
Energy bars are ideal for runners –
and they’re easy to make! For this variety, you’ll need:
125 g of chopped walnuts
150 g of pitted and chopped dates
150 g of dried cranberries
100 g of grated coconut
1. Place the nuts on a baking tray
and brown them in the oven at 160°C.
2. Prepare a baking tin by greasing
or lining with parchment paper and coat with baking spray.
3. Mix all the ingredients in a
blender until they form a sticky mass.
4. Scoop into the baking tin and
smooth out with a spatula.
5. Place in the fridge for 1 hour,
then cut into bars.
Other great snacks:
Vegetable sticks with cottage cheese
Banana topped with a little peanut
butter
Both are easy to prepare and provide
a good energy boost!
So
yummy!
Sports nutrition : 3 recipes
Smoothies are delicious and very
healthy. Play around with different ingredients:
· green vegetables (like
spinach or kale)
· bananas
· oranges
· berries
· Greek yoghurt
· chia seeds
· coconut water
Experiment with proportions of the
individual ingredients according to taste. Also consider adding a dash of
ginger juice and some linseed oil to a green smoothie.
Avocado and chickpea salad:
· 1 cup chickpeas
· 150 g of feta
· 1 ripe avocado
· 1 yellow and 1 red pepper
· a clove of garlic
· lemon juice
· salt + pepper
1. Drain the chickpeas and put them
in a bowl.
2. Cut the cheese, peppers and
avocado into pieces and add them to the chickpeas.
3. Add lemon juice, garlic, and
season to taste.
Pasta – the runner’s food par
excellence! Choose whole grain pasta for an extra healthy meal.
Make a delicious sauce with:
· 3 tbsp olive oil
· 2 finely chopped onions
· 1 can of peeled tomatoes
· a clove of garlic, finely
chopped
· basil
· salt + pepper
· sugar
1. Heat the oil in a saucepan, adding
the onions and sautéing until translucent.
2. Add the tomatoes, garlic, salt and
pepper and simmer over medium heat for at least 30 mins.
3. Add a pinch of sugar to cut the
acidity of the sauce.
4. Add basil and other herbs to taste 5 mins before serving.
Challenge
Try out some of these recipes!
You’ve learnt a lot about nutrition
for runners this week. Find a balance between foods that are healthy and
provide the nutrients your body needs, as well as foods that you enjoy. Check
out the app’s Recipe Ideas section for inspiration!