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October 2024 FLX PT NEWSLETTER #5 Handle Hard, Run Strong: Lessons from Life and Running: Fueling As we dive into October, it's a great time to talk about a topic that’s crucial for any runner: nutrition. And let me be clear, I am by no means a nutrition expert! However, if there is nothing else you do (besides run) to aid in your fitness journey, let it be proper nutrition. More than ever, through my half marathon training and working with runners this past year, have I realized the importance of proper fueling. Whether you’re logging miles daily or just aiming to stay active, what you eat can make a big difference in your performance and recovery. Handling hard will be nearly impossible if you aren’t fueling properly or will come with negative consequences to your health! In this month’s newsletter, I’ll cover some essential tips on how to fuel your body for everyday life and optimize your runs. Types of Energy Supply How our bodies use energy depends on the type of exercise we are performing, aerobic vs anaerobic. Aerobic exercise (steady state, sustained running) uses a mix of carbohydrates and fats with the aid of oxygen, while anaerobic running relies on quick glycogen breakdown without oxygen for shorter, intense bursts of energy. The primary energy nutrients include carbohydrates, proteins, and fats. Carbohydrates are stored in our bloodstream, muscles, and liver and are the primary fuel source for runners during a workout. Consuming a diet rich in wholesome complex carbs (like whole grains, fruits, and vegetables) ensures you have sufficient glycogen stores in your muscles and liver, which is vital for sustaining both high intensity and endurance runs. Protein for Recovery: Though protein is not a direct energy source during your runs it does helps repair and build muscle tissues that break down during running. Be sure to include lean animal protein sources such as chicken, fish, eggs, and dairy. And/or healthy plant sources depending on your dietary lifestyle such as beans, lentils, nuts, and soy products. Fats for Endurance: Healthy fats (like those from avocados, nuts, and olive oil) are important for long-term energy (aerobic), especially during longer runs when your body shifts to using fat stores for fuel. Hydration: Staying hydrated is essential for maintaining performance and preventing dehydration. Water, along with electrolyte-rich drinks or foods (like bananas and sports drinks), helps regulate body temperature and replace lost fluids and minerals. Vitamins and Minerals: Nutrients like iron, calcium, magnesium, and vitamin D play key roles in muscle function, bone health, and overall energy metabolism. A varied diet rich in lean animal protein, plant protein fruits, vegetables, and whole grains typically covers these needs.
Fueling Your Everyday Life 1. Pre-Run Nutrition What you eat before a run can have a significant impact on your performance. Here’s how to prepare your body for the miles ahead: Timing: Aim to eat a balanced meal 2-3 hours before your run. If you need a snack closer to run time, opt for something easily digestible like a banana, applesauce, an English muffin, or saltine crackers. Carbohydrates are Key: Carbs are your main source of energy, so include them in your pre-run meal. Oatmeal, whole-grain bread, and fruit are great options. Avoid Heavy Foods: Try to steer clear of high-fat or high-fiber foods right before running, as they can cause digestive discomfort.
2. Post-Run Recovery After your run, what you eat can help speed up recovery and prepare you for your next workout. Here’s how to refuel: Replenish Carbs and Protein: Your muscles need both carbohydrates and protein to recover. A good rule of thumb is to eat a recovery snack or meal within 30-60 minutes of finishing your run. Greek yogurt with granola and fruit, a smoothie with protein powder, or oatmeal with berries are excellent choices. Rehydrate: Make sure to drink water or an electrolyte-rich beverage to replace fluids lost during your run. Anti-Inflammatory Foods: Incorporate foods that help reduce inflammation, such as berries, nuts, and leafy greens. These can aid in muscle recovery and overall well-being.
4. Race Day Nutrition: Fueling for Peak Performance Race day is the culmination of all your hard work, and getting your nutrition right can make a significant difference in your performance. Here’s how to optimize your nutrition strategy on race day: Pre-Race Meal: Your pre-race meal should be familiar, well-timed, and easy to digest. Aim to eat it 3-4 hours before the race start. Focus on high-carb, low-fat, and moderate-protein options. Examples include a bagel with peanut butter, oatmeal with fruit, or a whole-grain sandwich. Avoid trying new foods or drinks that you haven’t tested in training. During the Race: For races (or any run really) longer than 60-90 minutes, you’ll need to refuel during the run. Bring energy gels, chews, or sports drinks that you’ve used in training to avoid any surprises. Aim to consume every 30-45 minutes, depending on your energy needs and race duration. Post-Race Recovery: After crossing the finish line, your body will need to recover and replenish. Within 30 minutes, have a recovery snack or meal that includes both carbohydrates and protein, such as a chocolate milk, a protein bar, or a bagel with peanut butter. Continue hydrating and enjoy a balanced meal within a couple of hours to help your body fully recover. Race Day Tips: Stick with familiar foods and routines you’ve tested during training. Avoid large quantities of fiber or new foods that might upset your stomach. Dress appropriately for the weather to prevent dehydration or overhydration.
Additional Tips Listen to Your Body: Everyone’s nutritional needs can vary, so pay attention to how your body responds to different foods and timing. Consider a Sports Dietitian!!! For personalized advice, consulting a sports dietitian can be a great investment in your running journey. Remember running on a calorie deficit can negatively affect your bones. Even with all of the proper training plans, unless you are fueling properly you are putting your health and goals at risk.
My favorite snacks before going on a run: Half a banana Made Good Morning Bars Mini bagel with cream cheese or peanut butter
What I’m fueling with on a run/race day: UCAN edge energy gels Feel Goods Hydration Hero LMNT electrolytes Tailwind Endurance Fuel for extra-long runs
My favorite Nutrition Guide: Essential Sports Nutrition Warm regards, Amanda Robertson I hope you found this information valuable, please reply to this email with your thoughts and questions! Also connect with me: Instagram at @flx_physical_therapy Book a Physical Therapy Appointment here Website: www.flxphysicaltherapy.com
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