With race season quickly approaching, or maybe it’s never not race season depending on who you ask, runners are out logging mile after mile on roads, trails and treadmills.
As the mileage increases, physical output follows suit. It’s why also increasing input, i.e. nutrition, becomes all the more important. Despite this, many endurance athletes may not be getting enough calories to support that training – which can end up disrupting what they’re working so hard to achieve.
But what are the warning signs of under-fueling? Natasha Hansen, RD, LRD, senior sports dietitian at Sanford Sports, explains what to look for to avoid the dreaded “dead legs” feeling.
It’s all about balance
Hansen said when it comes to training for a marathon, specific nutrients of importance will be carbohydrates, proteins, healthy fats, iron, electrolytes and antioxidants.
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“Carbs are important because as training increases, so should your carbohydrate intake,” Hansen said. “Carbs are the primary fuel source for endurance training. Proteins support muscle repair and recovery. When we support muscle recovery, we reduce our chances of injury.
“Be sure you are getting at least 20-30 grams of protein with each meal and snack, especially right after training sessions,” explained Hansen.
Healthy fats are important for long-duration energy and fighting inflammation, according to Hansen.
“The more stress and training on our bodies, the more inflammation we accumulate. Include healthy fats to reduce this inflammation prevent injury,” she said.
Foods with healthy fats
Sources of healthy fats include:
- Avocados
- Nuts
- Nut butters
- Seeds
- Olive oil
- Fish
Antioxidant-rich foods
On the topic of fighting inflammation and reducing stress, specifically oxidative, Hansen recommends increasing antioxidant-rich foods, including:
- Berries
- Citrus fruits
- Nuts and seeds
- Leafy greens
- Tomatoes
- Sweet potatoes
Iron-rich foods
Lastly, Hansen said iron and electrolytes are important when endurance training.
“Iron transports oxygen in the blood. The more endurance training we are doing, the harder the iron is working. Runners, especially women, are at risk for deficiency.”
Iron-rich foods include:
- Red meat
- Poultry
- Leafy greens
- Beans (paired with vitamin C for optimal absorption)
Foods with electrolytes
Electrolytes help with hydration, as you probably could’ve guessed. They help prevent cramps when training for a long duration, and also when training in heat.
“The more we sweat, the more electrolytes (especially sodium) we lose,” said Hansen.
There’s lots of electrolyte drinks out there, so Hansen said to focus on one that has 300 or more milligrams of sodium.
Food sources that are high in electrolytes include:
- Bananas
- Potatoes
- Nuts
- Dairy
- Soups
- Crackers and pretzels
Signs you’re not eating enough
If a runner is under-fueling, their legs might feel a little bit like tree trunks.
Not eating enough can have a negative impact on hitting goal paces, slow down recovery after runs, and increase the risk of injuries and unintended weight loss.
Each person’s caloric input is different, Hansen said, so it’s important to work with a registered dietitian and expert to figure out each individual’s needs.
Signs runners may be not eating enough, intentionally or unintentionally, to fuel their mileage include:
- Not being aware of their energy needs with an increase in mileage, and not changing portion sizes or meal timing to accommodate those calories
- Unintentionally not eating enough by trying to eat healthy during training
- Decrease in appetite from an increase in mileage or from intense workouts
- Intentional reduction in portion sizes and snacks to lose weight during training
Plan extra meals or snacks
A runner logging 50 miles a week is burning, on average, 80-100 calories per mile (over 500 extra calories per day) on top of what they usually eat to maintain their weight.
To meet those needs, runners can add extra pre- and post-workout recovery fuel, long run fuel and hydration products, and larger portions at meals or extra snacks during the day.
Runners who just don’t feel like eating can try eating smaller portions, more frequently (four smaller meals instead of three large meals), adding extra mini-meal snacks, or sipping on their calories in the form of fruit smoothies.
While weight loss isn’t impossible during training, it is not recommended if training for performance or time is the main goal. Logging all those miles requires plenty of calories (energy) to train, build muscle, and recover, and without enough calories to support those activities, training may suffer.
Hansen said when adding in extra foods, runners should avoid foods that are high in saturated fats.
“Fried foods, fatty meats, butter. Those will increase inflammation and muscle soreness while impairing muscle recovery.”
Basic rules of fuel
To get the most out of your training, read these “rules of thumb” for fueling this racing season:
- Don’t skimp on the meals surrounding training runs, especially post-workout recovery.
- Refuel with carbohydrates and protein ASAP after your run.
- Practice race-day nutrition by practicing pre-long-run fueling on long run days.
- Fuel on the run for runs over 90 minutes. Take along carbohydrates and fluids.
- Eat when hungry. Don’t ignore hunger just because you usually don’t have a snack or meal at that time.
- Practice meal prep or packing meals early on in the training cycle. You’ll be in a routine of choosing healthy, balanced meals later in training when you have less time to prepare meals and snacks.
- Carbohydrates are important, but remember to include protein, healthy fats and colorful fruits and vegetables at meals to help make meals more balanced and satisfying.
- Focus on balanced meals. Training does increase our energy needs, but eating only high-calorie, low-nutrient foods can also leave you feeling sluggish.
When to seek input
If you have a new distance goal, want to set a personal record this year, are experiencing stomach distress or fatigue on runs or have any nutrition questions, working with a sports dietitian can help you dial in your nutrition and create a plan to help you meet your training and performance goals.
Learn more
- Marathon week nutrition affects performance
- 3 things runners need to know about carbohydrates
- 5 easy meals for runners
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Posted In Fargo, Health Information, Nutrition, Orthopedics, Running, Sanford Sports, Sioux Falls, Sports Medicine
