Food for distance runners

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
• Bananas, 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 its no use to spend time on
  details when the basics arent 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