Typically, runners start considering nutrition when they get to half marathon distances. At this distance it’s time to time to adapt the amount of food you eat, particularly on heavy training days. In this episode we’ll talk about.
This episode is for you if you are planning your first half marathon, or if you are an experienced half marathon runner looking to get the edge or if you are stepping up to marathon distance or indeed wanting to fuel your ongoing marathon training with great nutrition.
SHOW NOTES
(06:00)
An overview of the main changes to nutrition as distance increases
When you get into running half marathon and longer distances it’s time to adapt the amount of food you eat on heavy training days to ensure you are fueling your training and racing.
The main changes are:
· How much you eat (eating enough on heavy training days),
· The proportion of macro requirements will change
· Learning how to strategically use slow and quick release carbohydrates is important thing to understand, to practice and fine tune
· You will need to be more conscious of eating pre, during and post training
(07:00)
The key reasons for adapting nutrition as distance increases are:
· To preserve stored glucose (glycogen) - in liver and muscles, prevent using protein for energy
· Sustain Performance
· Provide enough energy (kcal) for training
· Support recovery and repair
(08:33)
One of the concepts we teach our clients is switching between different athlete plates. That particularly helps you focus on your macronutrient requirements are your training changes. As distance increases the distribution of macronutrients on plate needs to change too.
An everyday healthy food plan is adequate for up to 9-10 miles or a run lasting up to 90 minutes but when you start to increase your training runs beyond that you’ll need change your food plan on your long run training day(s).
The MAIN CHANGE on days when completing a longer endurance run is to adjust CHO content up to reflect the energy expenditure of the run – so roughly moving from ¼ plate to 1/3 plate of CHO - this would be appropriate for distances of up to 15/16 miles for longer distances we’d suggest a higher carbohydrate intake. (This will vary between individuals but gives you a rough guide)
It’s important that you maintain portions of protein or fat intake as they are required for fuel as well as muscle strength, recovery and repair following the run
Also ensure your vegetable intake is varied and eat at each meal – micronutrients are key for energy production and recovery.
(11:31)
Hydration – needs to increase too. Depending on temperatures and sweat rate – electrolyte drops may need to be added. It’s good to practice carrying water and hydrating for longer distances – if you’d like more insights listen to Episodes 5 Hydration and Running and E46 Does Dehydration impair exercise performance.
(12:39)
When we move beyond training distances of 15-16miles, macronutrient intake needs to change yet again.
Protein intake REMAINS CONSTANT, it is Carbohydrate only that increases alongside a decrease in vegetable intake. Carbohydrate intake would increase to ½ plate portion size.
Our Athlete Plate would be the Hard Training Plate – ½ plate of CHO, ¼ protein and ¼ vegetables
Hydration –...
