Fuelling for Athletes
Proper fuelling is crucial for runners to optimise performance, maintain energy levels, and recover effectively. Here are some simple guidelines for fuelling before, during, and after a run.
This is not a precise science, and to an extent can be different by individual, hence experimenting to find what works best for you is vital. Personally, I had to be empty for at least four hours, with the exception of fluids.
You can also make your own simple energy drinks…15% fruit cordial / 85% still water, a pinch of salt and a teaspoon of sugar.
In terms of energy drinks, try them about before considering using in a race…they may not all agree with you!
Before You Run
Carbohydrate Loading:
For long runs or races, start increasing your carbohydrate intake a few days prior to ensure your glycogen stores are full. Focus on complex carbs like whole grains, oats, brown rice, fruits, and vegetables. Bear in mind that the body can only process so much, overdoing it does not work!
Pre-Run Meal:
Eat a balanced meal 3-4 hours before running, including carbs, protein, and a little fat. Avoid high-fiber and high-fat foods that can cause digestive issues.
Pre-Run Snack:
Have a small, easily digestible snack 30-60 minutes before running if you need a quick energy boost. Options include a banana, a piece of toast with honey, or an energy bar.
Hydration:
Start hydrating the day before your run. Drink water or an electrolyte drink to ensure you're well-hydrated.
During The Run
Hydration:
For runs under an hour, water is typically sufficient. For longer runs, consider sports drinks that contain electrolytes and carbohydrates.
Drink small amounts regularly rather than large amounts infrequently.
Energy Gels/Bars:
For runs over 60-90 minutes, consume energy gels, chews, or bars every 45-60 minutes. Choose options that are easy to carry and digest.
Natural Foods:
Some runners prefer natural sources like bananas, raisins, or dates for mid-run fuelling.
Listen to Your Body:
Pay attention to how your body feels. If you start feeling fatigued or hungry, it's a sign to consume some quick-digesting carbs.
After The Run
Recovery Meal:
Within 30 minutes of finishing, eat a snack or meal rich in carbohydrates and protein to replenish glycogen stores and aid muscle repair. A ratio of about 3:1 carbs to protein is ideal.
Examples: a smoothie with protein powder, yogurt with fruit, or a sandwich with lean meat.
Hydration:
Continue to hydrate post-run. Drink water or a recovery drink that includes electrolytes.
Your urine colour will act as an indicator of hydration status; it should be a light straw colour. Darker means more fluid is needed.
Electrolytes:
If you've been sweating heavily, consider drinks or foods that help replenish lost electrolytes like sodium and potassium. Options include sports drinks, coconut water, or a salty snack.
Balanced Meals:
Throughout the day, continue eating balanced meals with plenty of vegetables, lean proteins, healthy fats, and complex carbs (refer above) to support overall recovery and health.
General Guidelines
Experiment in Training:
Try different foods and timing strategies during your training to find what works best for you. Avoid trying new foods or supplements on race day.
Consistent Eating Habits:
Maintain a consistent eating schedule that supports your training demands. Skipping meals or under-fuelling can lead to decreased performance and increased injury risk.
By getting the correct fuelling strategy for YOU, will improve your running performance, reduce fatigue, and enhance recovery.
I am in the process of writing a book about getting the best from your running,”Three Steps ahead, running fit, mind fit…you fit”, and have had collaborative conversations with The British Nutrition Foundation, who have kindly allowed me to make reference to this user friendly yet extensive download.