Running- As easy as one foot in front of the other, right?

Kim Tirapelle, MS, RD, CSSD

TERRIO Therapy-Fitness, Inc.

It is 6 am and you are lacing up your new running shoes for an early morning run.
You have just begun a half marathon training program, and you are hoping to set a
PR at this event. However, one mile into your run, as you assess your low energy
levels, you realize that the fast food meal that you consumed last night may not have
been the best fuel for your run. You also notice that your new running shoes are
rubbing your instep, and the stylish pair of cotton underwear, that are now soggy
with sweat, begin to rub in places that should not be rubbed. We have all likely had a
suboptimal running experience that was related to poor nutrition, improper
running gear, or running mechanics. Whether you are a new runner, or a seasoned
marathoner, learning about proper nutrition can make a significant improvement in
both your athletic performance and how you feel on your day-to-day runs. After all,
to run your best race, you must train at your best.

Fuel for Running

Before you began training, you may have gotten away with eating on the run or
grabbing hit or miss meals. But, nutrition can make or break your athletic
performance, therefore, it is crucial to eat on a set schedule and choose the correct
macronutrients and fluids to fuel your runs, before, during, and after. Let’s take a
look at some basic sports nutrition recommendations for running.

Pre-Run Nutrition

Carbohydrates are the single most important source of energy for athletic
performance, and they are crucial for running. They are a rapid source of fuel to the
working muscle and are burned efficiently to provide energy during both short and
long duration events. Additionally, eating sufficient carbohydrates will help the
body preserve essential muscle tissue and assist in the use of fat as a fuel for those
long runs. It is important for runners to consistently consume a diet high in
carbohydrates such as whole grains, bread, pasta, rice, beans, potatoes, fruits, and
dairy on a regular basis. This will help top off both your liver and muscle glycogen,
the storage form of carbohydrates in our bodies. Additionally, the timing of meals
prior to running will help to provide adequate energy to get you through your run.

Follow these guidelines before heading out the door:

Your pre-run meal should be 2/3 carbohydrates, and only 1/3 lean protein.
Remove any high fat or high fiber foods from your pre-event meal, as these
slow down your digestion and absorption and can lead to GI upset.

Choose foods that you are used to eating and digest easily. Try toast, English
muffins, a banana, crackers, or a granola bar for high carbohydrate, low-fat
options.

Because larger meals take longer to leave the stomach than do lighter snacks,
give yourself adequate time for digestion. The rule of thumb is to allow three
to four hours for a large meal to digest, two to three hours for a smaller meal,
one to two hours for a blended or liquid meal, and less than an hour for a
small snack. Most important is to establish this ritual ahead of race day and
assess your own pre-run tolerance.

Hydrate, hydrate, hydrate! Make sure to drink adequate fluids the day before
an event or long training run. Aim for 20 oz two hours before your run, and
another 6-8 oz within 15 minutes of start time.

Fueling during your run

If your run is longer than one hour, research supports eating 30-60 g of
carbohydrates per hour of running. This can be achieved by drinking a sports
beverage, as these are formulated with 6-8% carbohydrates, which is optimal to
promote gastric emptying. There are many other products available to runners that
provide 10-20 g of carbohydrate per serving and are convenient as you run.
Additionally, by pairing foods with different sources of carbohydrates, your body
will be able to absorb more, as different sugars use different transporters in our
bodies, increasing absorption. Remember to pair any carbohydrate foods such as
gels, blocks, or jelly beans with fluids to prevent any GI upset. Lastly, aim for 6-8 oz
of fluid every 15-20 minutes for optimal hydration.

Post-Run Recovery Nutrition

Consuming foods high in carbohydrate and paired with protein within 30 minutes of
completion of your workout have shown the greatest benefits in restoring muscle
glycogen and promoting muscle repair and resynthesis. Therefore, after a workout
aim to consume 0.75 grams of carbohydrate per pound of body weight and pair this
with 10-20 grams of protein within 30 minutes of completion of your workout and
repeat this in two hour intervals for four hours total. Additionally, consume 16-24
oz for every 1 lb of weight lost during your run to optimally rehydrate. 

If you want to improve your performance as a runner, consider looking into your
nutrition and hydration plan. It is crucial to eat healthfully every day, not just
around your scheduled runs. Making a few small changes to your nutrition can
significantly improve your running performance!

Kim Tirapelle, MS, RD, CSSD is a Registered Dietitian specializing in sports
nutrition, weight management, and medical nutrition therapy. She works at
TERRIO Therapy-Fitness, Inc. in Fresno and is the Team Dietitian for Fresno
State Athletics. If you would like an individualized performance plan, please
contact Kim at ktirapelle@terriotherapy.com or call her at 322-4103. Check out
TERRIO’s website- www.myterrio.com