TRAINING FOR A RUN – GIVE YOUR TRAINING A BOOST WITH THE RIGHT DIET | By Hubert Cormier

Have you developed a constantly growing interest in running and are looking to improve your performance? Then this article might be of interest to you! I will share the best tips to prepare for your runs by means of a healthy diet, as once you’ve improved your running techniques and your endurance, a large part of training is based on eating well!

Running is a sport that develops aerobic endurance due to the large demand for oxygen. In order to attain maximum efficiency, one should have good coordination and maintain one’s pace throughout the run. Energy expenditure during this sport is rather high: it is calculated that the body will burn approximately one calorie per kilogram of body weight per kilometre. Consequently, an individual weighing 80 kg will burn 800 calories during a 10 km run.
 
For this sport, in order to perform well, it is important to maintain one’s blood sugar (glucose) level and stay well hydrated. It is critical to ensure that one is eating and drinking well before, during and after the run. It is also important to replenish one’s muscle glycogen stores (as muscle does not produce sugar but can store it) before training for quick access to energy. The body will begin to use glycogen after about 5 minutes of exercise. 

Here are three golden rules to follow to be well prepared for your next run.

👟1 - DRINK AT LEAST 500 MILLILITRES OF LIQUIDS WITHIN TWO HOURS BEFORE RUNNING 

During the run, take small sips of water regularly. If the run lasts more than an hour, alternate between drinking water and an energy drink. The perfect energy drink contains between 500 and 700 milligrams of sodium per litre and 4 to 8% carbohydrates.

A meal or snack before physical exercise can have a significant impact on the run and on performance. Eating prior to a workout helps prevent the sense of hunger that might be experienced during the activity and prevents a lack of energy that could compromise performance.

However, one should avoid overeating to prevent gastrointestinal discomfort, as during exercise the body is busy getting its muscles to work and we do not want it to be focused on digestion. This is why it is important to find the right balance. A pre-workout meal should contain mainly carbohydrates and a reasonable amount of protein. Furthermore, it should be fat-free, as it takes longer to digest fat. However, the amounts of carbohydrates and proteins vary depending on how long before physical activity one is eating. The following table will help you understand better:

▪ 2 to 3 hours before physical activity: 1 high-protein food + 3–6 high-carb foods
▪ 2 hours before physical activity: 1/2 high-protein food + 2–4 high-carb foods
▪ 1 hour before physical activity: 2–3high-carb foods
▪ 30 minutes before physical activity: 1–2high-carb foods

👟3 - (FOR DEDICATED ATHLETES): OPT FOR A HIGH CARBOHYDRATE INTAKE IN THE DAYS PRECEDING THE RUN. THIS IS WHAT WE CALL CARBOHYDRATE LOADING
Note that carbohydrate loading is not for “weekend warriors”. It is specifically for athletes or marathon runners before an important event.
 

For example, suggested daily servings for a 2,800-calorie diet are the following. A pre-run diet is very different from what we usually eat, as a very large dose of carbs must be ingested:

▪ 12 portions of starches;
▪ 12 portions of fruit (Beware! A large piece of fruit can sometimes represent 2 or 3 servings, as the volume of a single portion is only 125 ml or ½ cup);
▪ 6 portions of vegetables;
▪ 2 portions of dairy products;
▪ 2 portions of meat/poultry/fish or 4 portions of meat substitutes; and, lastly,
▪ 40 grams of fat; and
▪ 120 grams of sugars.

Note that a protein-rich food is equivalent to about 8 grams of protein, i.e. 250 ml (1 cup) of milk, 60 ml (¼ cup) of cottage cheese, 1 egg or 30 grams of chicken. On the other hand, a carb-rich food contains about 15 grams of carbohydrates, which is the equivalent of 1 slice of bread, half a bagel, 125 ml (½ cup) of cereal, 1 piece of fruit or half a homemade muffin. If you are familiar with these equivalents, you can choose your own combinations according to your own personal preferences. 
 

Happy running!
 

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