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Food for distance runners

Food for distance runners. From theory to practice Wageningen - April 12, 2007. Theory in a nutshell. Carbohydrates Fluids Sports drinks Basic nutrition. Theory: carbohydrates. Most important substrate for performance (faster energy delivery than fats or proteins)

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Food for distance runners

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  1. Food for distance runners From theory to practice Wageningen - April 12, 2007

  2. Theory in a nutshell • Carbohydrates • Fluids • Sports drinks • Basic nutrition

  3. Theory: carbohydrates • Most important substrate for performance (faster energy delivery than fats or proteins) • Not just pasta, but also: • Rice • Potatoes • Cereals • Banana’s, etc. • Energy bars

  4. Theory: fluids • More important than carbohydrates? • Most important reason for decreased performance: dehydration (starts at ~ 2%!) and rise of core temperature • Average max uptake per hour: ~ 1 liter • Combination of water, carbohydrates and minerals: sports drink

  5. Theory: sports drinks • Before and during exercise: isotonic (or slightly hypotonic) thirst quencher: 60 - 70 g/l of CHO, minerals • After exercise: higher concentration of CHO possible (‘energy drinks) - possibly in combination with peptides • Uptake of at least 150 - 200 ml promotes gastric emptying

  6. Theory: basic nutrition • Fats and proteins are important, too! • Basics first: it’s no use to spend time on details when the basics aren’t taken care of • Enjoy good, fresh foods; enjoy your meals!

  7. Theory  practice • Marathon • ‘Normal’ CHO (glycogen) stores in body are not sufficient for 42 km • More than 2% of body weight is lost by perspiration •  Drinking is necessary! • ‘Carbo loading’?

  8. Practice: carbohydrates • Variation in CHO sources. As mentioned: grains, pasta, bread, rice, bananas, potatoes. • Fluid foods: ‘carbo loaders’ and fruit juices • Mix soluble CHO with tea, yogurt, etc. E.g. ‘Fantomalt’ (maltodextrin); tasteless, colorless, soluble. • Do not ‘over eat’

  9. Practice: (sports) drinks • Cool, not cold • Taste! • Drink during training runs • Race: use the same drink you have been using in training • Coffee (caffeine): only when you are used to drinking coffee, timing

  10. Practice: (sports) drinks • Temperature of drink: use warm water in winter, ‘old sock’. • Concentration of drink: dilute in warm weather, concentrate when cold (within certain limits!) • Marathon: • Start fully hydrated • Start drinking at first refreshment station

  11. Supplements • Overwhelming choice, little proof • What I use: • Low-dose (50% RDA) multivitamin/mineral • Extra B- complex (50% RDA) • Fe, when indicated by blood tests

  12. Final recommendations • Timing: know when to take last meal • Never try new foods/drinks in a race; use what you have been using in training • Never try to loose weight during last days prior to a race • Abroad: bring your own foods. E.g. Japan, March 2007: bread, cereal bars, sports drink

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