Description

Nutrition for Strength Training

Gone are the days when runners just go out and run…. most runners tend to include many different training approaches

BUT…do you consider what to eat for the different styles of training you do?

There is a lot to cover so in this episode we talk about WHAT and WHEN and HOW MUCH to eat for your STRENGTH TRAINING days. We:

1. Give an overview of strength training and how it is thought to support running
2. Focus on some food and nutrition recommendations to support strength training
3. Discuss how to put the recommendations into practice for YOUR training

SHOW NOTES

(06:13)

Outlining various ways in which strength training is thought to support running performance including:

• Running Economy - the amount of oxygen (O2) the body uses to maintain a certain pace
• Sprint speed
• Lean muscle mass
• Power

Also, DID YOU KNOW…..

Heavy resistance training (HRT) and plyometric training (PLY) are the most common strength training methods used by distance runners apparently…..Plyometrics being the  jumping action during exercise for example jump squats. 

(10:37)

Discussing the TWO key macronutrients known to support strength training. Namely:

• Carbohydrates
• Protein

Concentrating on Carbohydrate and its influence on strength training including:

• Maintaining training performance 
• Helping recovery post-training
• Facilitating glycogen replenishment for future training sessions

NOTE: It is recommended that when completing strength training no more than 4g/Kg/Body Weight per day (BW/d) should be consumed to help optimise training performance and adaptations.

BUT…it is still important to ensure adequate energy intake overall. REMEMBER…if/when in energy deficit the body will breakdown muscle to use the protein for energy production!! So any strength training efforts could be in vain!! 

(13:58)

Concentrating on Protein and its influence on strength training including:

• Increasing muscle mass (hypertrophy)
• Limiting risk of muscle injury
• Muscle repair 
• Muscle remodelling

NOTE: An intake of between 1.6 g/kg/BW/d and 2.2g/Kg/BW/d of protein is required to maximise fat-free mass gains when completing strength/resistance training in bodybuilders/weightlifters.  

BUT….runners would not be aiming for the upper level as this could potentially lead to increased hypertrophy (or muscle bulking), which is NOT the desired outcome!! Lean muscle mass is generally the aim of strength training for runners.

We believe that between 1.6g-2g/Kg/BW/d of protein would be suffice for most runners completing strength training. 

REMEMBER… the even spread of protein servings over the course of the day is recommended to maximise Muscle Protein Synthesis (MPS) over a 24hr period aiming for approximately 20g of protein per serving. 

(18:47)

FEMALE FACTORS

1. It is recommended that midlife females should consume approx. 1.6g/Kg/BW/d of protein to help MAINTAIN muscle mass because we lose muscle at quite a significant rate as we age. Preserving muscle mass can help slow this process…although it cannot stop it!!
2. Some studies have observed that females focusing on physique-oriented sports (for example body building/weight lifting) consume between 160-415 g/day (2.8-7.5 g/kg) of CHO compared to their male counterparts who consume between 243-637 g/day (3-7.2 g/kg). So, at the lower end, where energy restriction may be observed/the aim - females consume LESS carbohydrate (CHO), however at the...