Nutrition for Endurance is More Than "Carb Loading"...

OK, this one is for all you lovely crazy people who run for FUN! Back when I was in high school and college and my knees were much younger I would run all the time. Fresh air, fitness, and cute boys are all wonderful things in life. I haven’t run consistently in quite a while, but I know that it is a fantastic way to develop discipline and keep in shape through the years. As a nutritionist, I also know that running puts very specific stresses on the body, so for those who run consistently, certain diet adaptations are called for.

First, your nutritional demands will vary based on the workout of the day. Whether you’re training for a race or just trying to increase your speed and endurance your daily run may vary. As ingested carbohydrates are the primary fuel source for distance running, make sure that you adapt your carb and other macronutrient intakes to match that day’s run.

Second, you will need to review your protein intake. While carbohydrates provide the bulk of the caloric energy required for distance running, several recent studies have identified that a runner’s body may need more protein than previous research indicated. This protein is used to repair muscles after exercise, but it also helps to rebuild and protect bones, ligaments, and tendons.  

One other nugget about protein. Many supplements and shakes available on the market are chock full of protein. Unfortunately, the average body is only capable of absorbing about 30g of protein per meal. So, if your running habit calls for a large amount of protein, do your best to stagger the protein consumption throughout the day. And, of course, the quality of protein matters. I strongly encourage you to consume protein from minimally processed sources such as nuts, legumes, greek yogurt, lean meat, and even seeds.

Third, eat the rainbow! Colorful foods and spices are great to look at and provide a nicely balanced nutritional profile. This is a quick way to ensure that you’re consuming many of the minor nutrients that a runner’s lifestyle can deplete. These nutrients include iron, calcium, magnesium, potassium, and vitamin D.

If you’re doing speed training you’ll be putting a lot of stress on your body. To improve your body’s efforts to rebuild, look to consume extra antioxidants. Colorful fruits, such as blueberries and acai berries, and even simple spices like turmeric are excellent sources of antioxidants.

Last, if you’re just getting into running you may be unaware that it’s not just what you eat, but when you eat it. Since running relies on glycogen stores (energy stored in reserves easily accessible through the bloodstream) you’ll need to plan to eat a good source of carbs prior to your run. Especially if you intend to run for longer than 30 minutes.  

You don’t want to run on a heavy stomach full of pasta, instead look for a small, easily digestible carb-heavy snack 1-2 hours before your exercise. For example, some raisins, a few pieces of whole-grain toast or even a banana make for good options. Since protein takes longer to digest, probably wise to defer your protein intake until after your run.

Regarding fat consumption, you’ll need to experiment as some runners find a little fat makes their pre-run snack last longer, while others find that incorporating fat can upset their GI system. So, before you slather butter on your pre-run toast or dip your banana in peanut butter, experiment to see how your body handles incorporating fat into this snack.

After you get back from the run, you have a magic hour or so where your body is primed to digest carbs and proteins. This is a great time to replenish depleted glycogen stores and protein to enable repairs.

One last note for those new to distance running. If you intend to run longer than 90 minutes, find a simple and safe way to get some nutrition during the run as well as before. The average body can only supply enough energy for about 2 hours of running and you REALLY don’t want to deplete your glycogen stores completely as this can flatten you and suppress your recovery and immune system. You’ll want to experiment with high-density carb options that are easily digestible if you are moving into these extended run workouts. Nutrition products such as gels and chews are an option, although dried fruit or even boiled potatoes can get the job done as well.

Feel free to generalize these tips if you’re not a distance runner, this information can be a solid guide to your efforts to get in shape and stay there.

Good luck!