1. Confused about nutrition?

2. Nutrition and Hydration
Training Diet 01
Pre Run Nutrition 02
During Run Nutrition 03
Post Run Nutrition 04
Hydration 05
Nutrition and Hydration

3. Carbohydrate
Bread, pasta, rice, potatoes, cereals, root veg, cakes, biscuits, honey, jam, sugar, fruit, juice, yoghurt
Stored in liver, blood and muscles as glycogen
Main source of fuel for running

4. Protein
Meat, nuts, dairy, milk, yoghurt, cheese, fish, beans, quorn, tofu, eggs etc
Important for muscle growth, repair, immune function, recovery and is appetite stabilising
Have protein at every meal

5. Fat Don’t be scared of fat.
Important for balanced nutrition, weight management and good health
Fat in natural forms – oils, dairy, meat, nuts, avocado – all good. Avoid processed.
Strong argument for Mediterranean way of eating – chicken, fish, olive oil, whole grains, fresh fruit and veg, nuts and seeds. Little processed food or red meat.

6. Carbs are fuel for runners
Carbs are stored in the body as glycogen. Carbs = Fuel Without fuel, a car won't run. Your body is a car!

9. Carbs are important
Eliminate carbs = risk vitamin deficiency (B vitamins), lack of fibre
Chronic Glycogen depletion = increased cortisol & depressed immune function
For athletes low glycogen = difficult to train hard, fatigue.
Not realistic in real life?

10. But not THAT important…
Carbs not used for energy = fat
Reduce portion sizes
Choose Low GI and Low GL meals for day to day
- Jenny Brand Miller et al
Increase protein and fat intake
TRAIN!

13. Portion size is important

15. Carbohydrate Depletion
75 mins at 85% (10km pace) = complete glycogen depletion
Glycogen depletion = spike in cortisol = reduced immunity
Hit wall !
Purpose of LONG SLOW RUNS – train body to use fat
Caffeine preserves glycogen stores

16. Timing around Training
Time meals to fit in around training
Fuel during day for evening run – top up 2 hours before
Split meals and snacks up
Don’t training ‘starving’ or ‘stuffed’ !
Morning – 1 hr before run. Banana, smoothie, powerbar

18. Change the focus Training Diet Pre Run During Run Post Run
Regular meals – focus protein and fat
Maintain hydration
Training Diet
Increase carbs – 1-2 hours
Choose low GI
Pre Run
Carbs and fluids
High GI – easy to digest
During Run
30 min window to refuel
Carbs:Protein 3:1
Post Run

19. During-Run Nutrition 60-90 mins
Train with fuel you plan to use – high GI
Carry fluid/electrolytes – camelbak or stash bottles
1g Carbs/kg bodyweight/per hour – 58kg = 58g carbs (absorb 30-60g per hour)
More isn’t better! You can only absorb so much
Don’t wait until you’re feeling tired/fuzzy/grumpy!

21. Recovery post-exercise

22. Recovery Nutrition
Fail to refuel = fatigue, reduced recovery, performance, lowered immunity
Match re-fuelling strategy to training intensity/duration
Ideal post exercise – low fat, high carbs, inc protein. Fluid is good!
Carb:Protein ratio of 3:1 – 500ml choc milk

23. Sarah’s recovery shake
300ml milk
1 banana
tsp honey
Scoop protein powder
½ tsp Cinnamon

24. Hydration Don’t rely on ‘thirst’ = 1% dehydrated
Fluid losses = 2 litres in 1 hour
At 2% dehydrated: (75kg – 1.5kg)
Performance decreases by 10% approx
4:30 marathon = 27 mins slower!

25. Aim for pale pee!

26. General Fluid intake Aim for straw coloured, plentiful urine
Urinating every 2-3 hours is a sign of good hydration
Increase fluids before (24hrs) and after exercise
Keep a bottle of fluid with you when out and about
Drink small amounts regularly – bladder will quickly adapt

28. Hyponatremia Dilute electrolytes
Serious health risk – can lead to death
Rare but on the increase
Don’t be ‘over zealous’ with water
Use electrolyte drinks

29. Avoid the ‘The Wall’ T.P.E
Train
Pace
Eat

30. Book Recommendations

31. Long Run/Race Nutrition Plan
Day Before
General
Night Before
Main Meal
Morning
Breakfast
During Run
Post Run
Goal
To hydrate well and eat regular carb intake
Fuel up with carbs
Easily digestible & timing
Timing and intake
Immediately post run re-fuel
Meals
Snacks
Drinks
Hydration drink all day – avoid getting dehydrated
Eat regular meals and snacks, don’t enter the hungry zone
Pasta with tuna sauce for dinner.
Smoothie & croissant 1 hour before – get up early! & top up with fluid
Pack go bites, 1 banana and SOS rehydrate – 500ml for 2 hour run
Choc Milkshake and banana in car for after run

32. Long Run/Race Nutrition Plan
Day Before
Night Before
Main Meal
Morning
Breakfast
During Run
Post Run
Goal
Meals
Snacks
Drinks