i remember the exact moment For real I understand the term “hit the wall”.i was in 20 miles new york city marathon It felt impossible to take another step. After more than four months of training, I was physically and mentally prepared. But something failed me: my nutrition. Ironically, I am a registered dietitian and graduated in sports nutrition. But learning about sports refueling and doing it are two different things.
What was emphasized in my schooling was that sports nutrition is different from regular nutrition. Sports nutrition principles do not always align with healthy eating guidelines. For example, sports drinks have been vilified as sugar-sweetened drinks. cause weight gainbut did you know that it’s actually formulated with a specific percentage of carbs and electrolytes to keep athletes fueled? hydratedNot everyone needs sports drinks and knowing when and how to include them in your fitness regimen is just one of the nuances of sports nutrition.
I knew these principles during marathon training in 2016, but I also fell victim to some common refueling mistakes. Since then we have fixed the error and have had many successful races.I have also worked with hundreds of people (and wrote a book on sports nutrition) help as many athletes as possible avoid these common mistakes.
Didn’t plan for pre-workout fuel
A common analogy in the world of sports nutrition is that the body is like a car and food is the fuel that keeps it going. In other words, energy level It is directly related to the amount of food you put into your body. carbohydrate It is the body’s primary fuel source for exercise. The body utilizes he two forms of carbohydrates for energy. Dietary carbohydrates and carbohydrates stored in muscles and liver (called glycogen).
Carbohydrates in meals are broken down within hours of eating, protein Fat takes time to be digested. Carbohydrate-rich snacks are the best source of energy if you eat within 60 minutes of your workout. But if you have a few hours before your workout, a well-balanced meal with carbohydrates, protein, and a little fat will help. That’s why I always say, “What you eat depends on when you eat it.”
in me marathon training, I had to work early in the morning, so I ran in the afternoon or evening. depending on what you had for lunch, afternoon snack To empower me through my run. I started running with very little “gasoline in the tank”, partly because I hadn’t eaten in hours. I’ve also eaten foods that, while technically healthy, aren’t very fuel-friendly. Avocado Or a salad full of fiber (more on that later) that left my stomach feeling unsettled for the entire run.
Proper planning could have avoided all these fueling issues pre workout snack 1-2 hours before running. bananas, dates, Granola Alternatively, a handful of raisins is a simple carbohydrate-rich snack that digests quickly and provides energy for your workout.
Ignored recovery nutrition
In retrospect, this was my biggest refueling flaw. I had never run the long distances required in marathon training, so I didn’t know what to expect.After a long training run, I actually was not hungryOr rather, my stomach is a little sick.
Believe it or not, this happens to many athletes. After strenuous exercise, the body suppresses the production of a hormone called ghrelin, also known as the “hunger hormone.” As a result, hunger disappears after strenuous activity. But that doesn’t mean you shouldn’t eat anything.
There are several reasons why restorative nutrition is important. muscle repair Helps control hunger. In her first hour or two after exercise, her body begins to consume food to boost muscle protein synthesis, and this recovery lasts her 24 hours.
Neglecting restorative nutrition usually results in excessive fatigue and hunger. This is what happened to me. Instead of eating within an hour or two after a run, I waited until my stomach was normal and I was hungry enough.but instead hunger, I was greedy. My stomach is a bottomless pit and I ate too much. I was also tired on most of my training runs, but I thought this was normal during marathon training.
It’s easy to prevent this. Consume carbs and protein within an hour after your workout. If you have an upset stomach, opt for a recovery drink like chocolate milk or a plant-based protein shake. Little things make a big difference later.
diluted sports drink
Sports drinks are a beneficial part of some training regimens.After 45 to 60 minutes of endurance activity, the body needs a quick carbohydrate intake to maintain energy levels. Sports drinks provide digestible carbohydrates to replace lost fluids and electrolytes in the body. SweatAdditionally, most sports drinks are isotonic. This means it has glucose and sodium levels similar to those in the body, so it is quickly absorbed into the bloodstream.
I’m not a big fan of sports drink flavors. During training, I thought that a sports drink diluted with water would be effective for rehydration.However Science They show that a carbohydrate concentration of 6-8% is ideal as it helps the body absorb water more quickly. was
ate fiber at the wrong time
Don’t get me wrong. Fiber is a Beneficial Part of the Diet Most Americans don’t eat enough each day. But eating high-fiber foods at the wrong times can wreak havoc on your stomach during your workout. eat beans Eating cruciferous vegetables for lunch before an evening workout or the night before an intense morning workout can cause your digestive system to move faster than it would like during exercise.
The constant motion of endurance activity compresses the stomach and forces food through the digestive tract faster than normal. Other factors such as hormones dehydrationIt also moves food through the digestive tract during exercise. Combine these normal physiological factors with high-fiber foods and you have a recipe for cramps. bloating Stomach pain during exercise.
That’s not to say you can’t eat fibrous foods during your workout, but it’s probably safer to include them in your post-workout diet. there is. Try certain foods and see how your stomach reacts.
my takeaway
As a nutritionist, it’s embarrassing to admit these mistakes. I knew it well. After all, I am educated in this field and always read science to stay up to date with the latest guidelines. You make mistakes in your refueling and training plans, but it shows that it’s okay. It’s about listening to your body, recognizing that something isn’t working, and adjusting your routine accordingly. I’m so glad I made that mistake.
