Food/Fuel Considerations for Training

Nutrition is an important factor in becoming and being fit and in performing our best. It is
important to have a plan that works for your body to prepare, perform and recover in training
and racing.

Before Workout
For many people, it can be difficult to have anything in their stomach before running; however,
eating prior to a longer run can be critically important when workouts go beyond one hour. We
recommend eating one to two hours before a long run. For runs under one hour, runners do not
necessarily need to eat but may feel better if they do – it is a personal choice.

For most runners, eating a food with simply and complex carbohydrates like oatmeal or
toast/jam provides an easy to digest and good start for a long run. Others may choose an
energy bar or beverage that is formulated to provide an elevated, consistent energy level over
an extended period of time. These typically include a balanced mix of simple and complex
carbohydrates, some protein and fiber.

It is good to get use to eating something prior to running by slowly introducing light foods or
energy bars on longer training runs.

During Workout
During a workout or race, no matter what type, you need to quickly absorb carbohydrate-based
calories to replace the glucose you are burning at 400 – 600 calories per hour or you will begin
to lose concentration and energy.
There are several alternatives to fuel the body during exercise.
Food like fruits
Sports Drinks
Energy Gels/GU
Energy Bars
Energy Gelatins
These are designed for easy digestion and absorption into your bloodstream. The goal is to
provide sustained energy through a gradual rise (not a spike) in energy followed by a similarly
gradual decline. Chews, gels and beverages are favorites due to their simplicity and agreeable
taste.

Also during exercise proper fluid intake is critical. Good hydration helps to prevent overheating
and increases your blood flow, transporting vital nutrients and oxygen to your working muscles,
which is the most important factor for a good workout. Yet during exercise water is not enough
to keep your body properly hydrated. Your body needs electrolytes in the correct ratio to replace
the sodium and potassium you are losing through sweat. At the same time, your body needs
complex carbohydrates (not sugar) to maintain your blood glucose and muscle glycogen at
levels necessary to have a great workout/race from start to finish.

Again, some runners have some difficulty taking different types of fuel sources while running. It
is important to experiment and find what works best for you.

What is GU?
GU is the most popular energy gel for endurance activities. GU is a convenient, carbohydrate
gel formulated to energize before, sustain during, and aid in recovery after your training and
competitions. Made with a unique blend of ingredients, GU provides: complex carbohydrates for
sustained energy, amino acids to maintain muscle protein, antioxidants and muscle buffers to
aid with recovery.

Recovery Phase
If rehydration was the only factor to enhancing performance, a conventional sports drink would
be enough. But athletes don’t just need to rehydrate, their muscles need to recover, too. Protein
speeds muscle recovery. During prolonged exercise, up to 10% of the muscles’ energy can
come from metabolizing protein, which can come from the breakdown of muscle. Having protein
in sports drink minimizes the breakdown of protein from the muscle during exercise. The result
can be a quicker recovery.

The ability of any athlete to perform at their best is directly related to how fast their muscles
recover after exercise. Protein-enhanced recovery drinks give muscles a jump-start on getting
back to peak performance. In fact, recovery drinks have been shown to significantly reduce
muscle damage following exercise. Compared to a conventional sports drink, it minimizes
muscle soreness. These are fortified with proteins, amino acids and other muscle-restoring
elements to help hasten the repair and restoration of cells in your body.

What do these products offer that traditional foods cannot?
Easy portability. Bananas, as great as they are as energy boosters, quickly get beat up when
transported in an adventurer’s pack.
Long shelf life. No refrigeration (or similar food-handling precautions) needed.
Convenience. What you need (concentrated, specialized nutrients), when you need it (any time
you choose) and where you need it (any place you choose).
Which items are best suited for you? We suggest you experiment with various products.
Stick with the ones that:

  • Deliver the best results for you
  • Feel most comfortable in your stomach
  • Offer the most appealing flavor and texture for your tastes.
  • Many products can serve more than one of these functions. But these general designations can help guide you to choices best suited to your needs.
  • How many of these items do you need? It depends on the intensity of your activity or workout. For a light training run, for example, you may not need any. A more moderate run may call for just a single item from one of these categories. The more demanding (and prolonged) your activity, the more options your body may likely need to sustain peak performance.

Try different methods during your training so that you can be confident on race day!

Please Note: This content is not intended to be a substitute for professional dietary advice. Always seek the advice of your doctor or other qualified healthcare provider with any questions you may have regarding proper nutrition for your body.