Everybody can run. Everybody can eat. But can you eat for your run? #NutritionCoachRyan has the answer
I often see people investing in the whole gamut of gear and training. This becomes the Holy Grail or should I say the Trail of most runners. Lost is the vision of eating to fuel the very engines that make you RUN!
The most important point for anybody who runs is the fact that you need to fuel your muscles to carry you the distance. The human body is designed to run for a period before you tire out. When you tire out, it is the safety mechanism of the human body to shut you down so that you don’t destroy all your reserves, or your body.
The weight in the human body is muscle, fat, bones and water. When you lose, you tend to lose mostly water and muscle. Fat – not so easily. When you gain weight as a runner, it’s mostly fat. Why? Because when you stress the body.
Running or any exercise releases the stress inducing hormones chiefly Cortisol that causes the body to store more reserves of FAT post the training or exercising event. This is what we sports nutritionists dread when we see clients walking in after 8 weeks of hard training. LOSS OF MUSCLE and GAIN OF FAT.
To maintain both you need to balance out your nutrition.
- How much of Carbohydrates should I take per day?
- How much of Protein should I eat per day and when?
- How much of Healthy fats do I need?
- How much of water do I consume
The KEY is to TRAINING TO EAT whilst TRAINING TO RUN.
Ideally a runner needs 1.5 grams. per kg. body weight of protein. So if you’re 60 Kgs in weight you need 90 Gms of proteins in splits consumed through the day.
- Post training its best to give about 25 grams. of protein for recovery.
- Most vegetarian’s will struggle to meet their daily requirement and should supplement with a good quality protein.
- Get advised by a nutritionist whilst looking at your blood work and lipid (fat) profile.
To make you a fit and fab runner for the #Twilight10k run, I give to you
Make sure you eat a hearty carbohydrate meal. I believe Soup made with Pasta and macaroni at 7 pm is perfect. At 8 pm -Brown Rice or Potatoes with a Protein and a salad is perfect. A traditional Indian Pulao with Paneer also should work well. A bowl of curd to stabilize the stomach. Before Bed 3-4 Prunes help add fiber so that you emptying your bowels before you run the next day.
45 MINUTES BEFORE THE RUN :
Most people run on an empty stomach. You will burn muscle. Coffee helps activate the fat burning cycle. Add a small bowl of Oats or ragi Biscuits with a Banana to jump start your run. Do it at least 30 minutes prior so you’re not feeling squishy when the run starts.
DURING RUN NUTRITION
The TRAIN TO EAT whilst you TRAIN TO RUN is the mantra that I propagated. Practice your run midway with a banana or 2-3 dates or 2-3 figs or a handful of DRIED berries.
Consume about 300 ml of Sports drink or a Sports Gel as you run. Under 5 kilometers you don’t need it. Over 5 km, it’s about training to eat for the longer runs.
This may be difficult so I suggest to a lot of my clients to have the fluid pouch or backpack or at the turns ( strategically loop) park your vehicle with this stuff , for a quick 30 sec stop over.
Stop, Grab, Eat, Wash down, continue to RUN. This will go a long way for novice runners to pushing their body without damage.
POST RUN NUTRITION
Post run there is a 120 minutes of recovery window. If Nutrition is not given properly at this time, the muscle goes into breakdown mode for the next few hours.
Anybody who runs needs to fuel within 5-10 minutes when the run is finished. If you provide around 25gms of protein with about 100 grams of carbs post run you will see recovery faster than when you don’t.
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