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Optimizing Nutrition and Hydration for Distance Runners

Explore the essential theory and practical strategies for distance runners, focusing on carbohydrates, fluids, sports drinks, and basic nutrition. Learn how to apply these principles for peak performance in marathons and races. Gain insights into supplements and final recommendations for successful endurance running.

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Optimizing Nutrition and Hydration 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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