Running By: Wendy Mantinson
Whether you are competing in a marathon or 5k fun run it is important to do the right kind of training. Although pounding the roads and clocking up the miles is an important part of your preparation, the necessity of a balanced diet must not be underestimated.
Nutrient balance
Food and drink provide us with the essential nutrients of carbohydrate, protein, fat, vitamins, minerals and fluid. No one food alone can provide all our needs and so a good training diet is necessary;
- 60-70% energy from carbohydrate
- 12-15% energy from protein
- <30% energy from fat
Carbohydrate Carbohydrate is the primary energy source used by the body during distance events. It is stored in the muscles and liver as glycogen and is converted to glucose when your body requires energy. If glycogen stores becomes empty during a long distance event, the glucose supplied to the brain becomes limited, resulting in disorientation and confusion.
How much carbohydrate? The amount of carbohydrate you need depends on the amount of training you do each day, but eating carbohydrate foods at regular intervals will ensure an adequate supply. Try to include a large portion of carbohydrate rich food with each meal.
- Up to one hour of training per day: 5-6 g carbohydrate/kg body weight per day
- 1-2 hours training per day; 6-8 g carbohydrate/kg body weight per day
- Over 2 hours per day; 8-10 g carbohydrate/kg body weight per day
For example, if you weigh 65 kg and train for 1 -2 hours per day you will need approx 390 g - 520 g carbohydrate per day.
Portion sizes of carbohydrate rich foods providing approximately 50g carbohydrate
- 3-4 slices bread
- 4 tablespoons of cooked rice
- 2 rolls Lange bowl of cereal
- 3 crumpets
- 2 medium bananas
- 2 apples
- 2 tablespoons raisins/sultanas
- 8 tablespoons of cooked pasta
Try to have a carbohydrate rich food or drink within 1 hour of finishing each training session as the body can store carbohydrate more effectively during this time. To ensure your glycogen stores are fully loaded before your run, increase your carbohydrate intake to 10g/kg/day for 4-5 days before the start date and decrease the amount of training that you do.
Fluid
You lose a large amount of fluid from the body through endurance events as sweat. Sweating allows the body to keep at the right temperature, but if you do not drink enough fluid to replace what is lost, the body will overheat and you will feel tired, may experience stomach upsets and nausea and will not get the full benefit from your training session.
You should drink 1-2 litres of water per day. To ensure that you are fully hydrated, drink approximately 600 ml water or sports drink 2 hours before you exercise and then another 300 ml a few minutes before you start. It is a good idea to weigh yourself before and after your training to see how much weight you have lost. You should then drink 1.5 litres x weight loss. So if you have lost 1kg you need to drink 1.5 litres fluid.
Protein, fat, vitamins and minerals
Exercise increases the body's requirement for protein. Try to include a protein rich food in 2-3 meals each day, for example, chicken, fish, lean red meat, milk, or yoghurt. To ensure an adequate intake of vitamins and minerals, eat at least 5 portions of fruits and vegetables daily.
Courtesy of Australian Fitness Network - a national membership association for the fitness industry
Web site: www.fitnessnetwork.com.au