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| Maybe the entire plate of fettuccine alfredo isn't the best idea right before the race |
During my first attempt at the Reno-Tahoe Odyssey (a famous 36-leg,
178-mile race around Lake Tahoe) back in 2008, we (Van 1) were stocking up on
food to eat prior to our first legs. While I procured a bland offering from
Subway, a teammate went more exotic. He opted for a Vietnamese sub sandwich,
something he admitted he’d never tried before. I thought that was a little
ambitious, but hey, who was I to discourage him?
After he promptly puked his sandwich back up after
his first leg, he astutely suggested that his lunch might have had something to
do with it.
Running is hard. Training for a race is hard.
And training for a longer endurance event, like a half-marathon or full
marathon, is downright challenging. One of the most vital pieces of cobbling a successful
training program together (especially for longer distances) is nutrition.
We’ve all heard the refrains before: Your body
is a temple. Take care of your body. Be careful what you put into your body.
Well, this is especially true if you’re in a training
program. Eating and hydrating correctly are essential to putting
together a solid and healthy training program and getting you to the starting
line in the best position possible.
Nutrition (whether good or poor) is all about
percentages, and adding the right amount of nutrients to your diet. Coach Susan
Zepernick at Fleet Feet Chico has done the latest research, and this is what
she recommends for her athletes and a little about each nutrient:
Carbohydrates:
- 55-65% of daily caloric intake
- A runner’s primary energy source
and primer for fat metabolism
- Humans hold a limited supply of
carbs, so replenish them appropriately during high-intensity workouts for
maximum benefit
Fats:
- 20-35% of daily caloric intake
- A runner’s secondary source of
energy and largest store of energy
- Humans have unlimited capacity to
store fat (awesome, huh?)
- Delivers fat-soluble vitamins (A,
D, E and K), promotes healthy skin and hair, provides insulation, among
other benefits
- Sources include nuts, avocados,
fish, lean meats, low fat milk or yogurt
Protein:
- 12-15% of daily caloric intake
- Vital for muscle recovery and
repair, and represents 5-6% of energy used by runners
- Humans hold a limited supply of
protein, so replenish adequately after a workout for optimal muscle health
- Most foods have some amount of
protein, and great sources include nuts, avocados, fish, lean meats
Fitness loves its buzzwords. And a buzzword that
floats around fitness circles is “superfood”. A superfood is defined as a food
packed chock-a-block with nutrients, that’s believed to even help certain
medical conditions. A few suggested superfoods to add to your shopping list
include:
- Blueberries
- Broccoli
- Potatoes
- Avocados
- Beets
- Nuts and seeds
- Salmon
- Bananas
- Tomatoes
- Legumes
If planning what to eat weren’t
enough, we long-distance runners have the joy of planning when we’re
going to eat it.
Before a run, be sure to get something in your body, especially if you’re
stepping out first thing in the morning. There’s a reason why it’s called
break-fast.
During the run, if you’re running for longer than 60 minutes, take in easily
digestible items like gels, blocks and energy bars. Bananas are a fabulous
little food that we typically digest easily that provide a quick energy boost.
And, of course, hydrate.
Post-run, replenish glycogen stores as quickly as possible, and try to get
around 300 calories in as soon as you finish your workout. High-glycemic carbs
like mashed potatoes, corn flakes, honey and orange juice are best. Add protein
to aid muscle repair.
Experiment with meals and snacks. See what feels
good and sits well in your gut, because we’re all different and foods can
affect us in unexpectedly upsetting ways. But, just make sure you figure out
what helps you the most before race day.
And no Vietnamese subs for breakfast if you’ve
never had one!
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