Nutrition for the Long Run
July 5, 2008
Brennan Liming
Nutrition has been in the forefront of many runners’ minds as the mileage of their long runs increase in preparation for their big race. If your race has entered the 3-4 month countdown, this information pertains to you!
Nutrition is an individual preference. Consumption will vary according to an individuals’ body type, taste preference, level of intake, as well as the outdoor climate. However, there are several basic rules of thumb that I believe in and personally practice.
Pre-run:
The day before a long run is the best time to hydrate. Go easy on the caffeine and alcohol the night before as these are diuretics, and may leave you depleted for your long run. Any advantage you can give yourself before beginning the long run is a plus, and ensuring you are properly hydrated is simple.
Before any run of an hour or longer, you need to eat a snack of at least 300 calories approximately 15-30 minutes before the run begins. This is especially important if you run is scheduled for the morning, as it has been 8 or more hours since your body has taken in any calories. Examples of good snacks are the following: toast with peanut butter, banana, bagel, or an energy bar. Be sure to wash it down with some liquid. You should avoid anything acidic such as orange juice, as it will not digest well.
Drinking on the run:
Keep in mind that you will want to be drinking fluids during the run, especially if your run time is an hour or more. There are 3 main ways that you may obtain water or other liquid on the run. You may choose to one of these methods or a combination of all three. First, you can wear a Fuel Belt around your waist. A Fuel Belt may hold up to 6-8 small bottles. Wearing a Fuel Belt enables you to drink at any time without interrupting the run. The Fuel Belt is practical in this respect, but a disadvantage is that it may be cumbersome around your waist. A second means of obtaining water is to strategically place bottles at different locations throughout your run before the run begins. An advantage to this routine is that you know where the water may be found, and in this way, you have something to look forward to. The disadvantage to this is that you run the risk of another runner drinking the fluid before you get to it, in a worst case scenario. Also, you must set aside time to place the bottles before the run. A third means of water retrieval is the most adventurous, and involves seeking out water as you go. I am guilty of drinking out of the water spicket on the side of a gas station. If you map out your run ahead of time, you should know where the potential water stops are located. Don’t get into a situation where you are on the far side of a park, and a watering hole is not working. It may be miles before your next source of water. Plan ahead!
Eating on the run:
If the duration of your run is 1.5 hours or longer, I recommend bringing along some sort of nutrition to eat on the run. As far as timing, I would first eat 45-50 minutes into the run, and then again every 30-35 minutes. The body can absorb about 240-280 calories per hour, and that includes both liquids and solids. When most athletes consume more than 280 calories per hour from carbohydrates during an event such as a run, the excess remains undigested in the stomach. Gel or Gu is a good thing to carry on the run. Each Gel or Gu pack contains approximately 100 calories. It is absorbed quickly, and you should feel a little boost right away. You will always want to chase your gels with water or Gatorade, as the Gel or Gu tends to sit in your throat if not followed by liquid. There are many flavors of Gels and Gus, so experiment with what works best for you.
As
the temperature heats up, however, you will want to avoid ingesting
too many simple sugars. For examples, Gel and Gatorade both have
high simple sugar content. So, you will want to wash down the Gel
with water on hot days. Water dilutes the Gel which allows for rapid
absorption, hydration, and maximum energy delivery. Drinking an
electrolyte replacement drink such as Gatorade may lead to stomach
irritation and a dehydrating effect in a warm climate.
Drinking post-run:
At the completion of your run, I recommend drinking a combination of water and Gatorade or another energy drink. The energy drink will replenish the electrolytes that you lost on the run, and aid in recovery. Plus, it tastes good!
Eating post-run:
I would try and eat something within 30 minutes of completing the run. This post-run meal should consist of a good mix of protein and carbohydrates. An example is egg and cheese on a bagel.
I also recommend trying a protein supplement if your run is over 1.5 hours long, and drinking this within 30 minutes of finishing your run. Protein whey in the powder form is a great means of protein. This powder may be mixed with milk only or mixed in a smoothie. My favorite smoothie consists of milk, ice, peanut butter, banana, and a scoop of chocolate protein whey, all blended together. Adding this protein supplement into your routine will aid in your recovery by providing your muscles the fuel it needs to rebuild.
In conclusion, nutrition will be unique for every individual. These are only general guidelines to help give you a baseline. Always keep in mind that if you are hungry or thirsty while running, you have waited too long to replenish yourself. Stay on top of nutrition, and your long run, and eventually your race, will go more smoothly.