{"ThemeCode":null,"Count":1,"Pagination":{"ID":"default","ItemCount":1,"PageCount":1,"PageSize":20,"SelectedPage":0},"ForumInfo":{"Breadcrumbs":[{"Name":"Athlete Wellbeing","URL":"https://www.southlondonharriers.org/Cms/Spaces/TRAINING/Athlete+Wellbeing"}],"ID":173,"SpaceID":18,"Name":"Athlete Wellbeing","Path":"Athlete Wellbeing","Description":null,"Icon":"fas fa-heart","PreventTopics":false,"Creator":{"ID":2,"Name":"Mary James","CompanyName":null,"HasEmail":true},"CreationTime":"24/09/2019 20:46","TopicCount":0,"Tags":[],"URL":"https://www.southlondonharriers.org/Cms/Spaces/TRAINING/Athlete+Wellbeing","LastComment":{"ID":0,"Index":0,"User":{"ID":null,"Name":null,"CompanyName":null,"HasEmail":false},"ImageUrl":null,"Comment":null,"CreationTime":null,"IsEdited":false,"EditTime":null,"InReplyTo":{"ID":null,"Name":null,"CompanyName":null,"HasEmail":false},"IsDeleted":false,"DeleteReason":null,"DeletedBy":{"ID":null,"Name":null,"CompanyName":null,"HasEmail":false},"LikeCount":0,"LikesDescription":"","Likes":[],"LikedByMe":false,"HasBeenRead":false,"Replies":[],"CanEdit":false,"CanModerate":false,"CanReply":false,"CanMessageMe":false},"IsWatching":false,"CanWatch":false},"TopicInfo":{"ID":1778,"ForumPageID":173,"Name":"Nutrition for Runners","Creator":{"ID":478,"Name":"Chris Dunhill","CompanyName":null,"HasEmail":true},"CreationTime":"23/05/2024 10:32","CommentCount":1,"Tags":["nutrition","food","vitamins","minerals","hydration","fuel","fuelling","supplements"],"IsPinned":false,"IsLocked":true,"URL":"https://www.southlondonharriers.org/Cms/Spaces/TRAINING/Athlete+Wellbeing/Nutrition+for+Runners","HasUnreadComments":true,"FirstUnreadCommentIndex":0,"LastComment":{"ID":0,"Index":0,"User":{"ID":null,"Name":null,"CompanyName":null,"HasEmail":false},"ImageUrl":null,"Comment":null,"CreationTime":null,"IsEdited":false,"EditTime":null,"InReplyTo":{"ID":null,"Name":null,"CompanyName":null,"HasEmail":false},"IsDeleted":false,"DeleteReason":null,"DeletedBy":{"ID":null,"Name":null,"CompanyName":null,"HasEmail":false},"LikeCount":0,"LikesDescription":"","Likes":[],"LikedByMe":false,"HasBeenRead":false,"Replies":[],"CanEdit":false,"CanModerate":false,"CanReply":false,"CanMessageMe":false},"IsWatching":false,"CanWatch":false,"CanAdmin":false},"Comments":[{"ID":1791,"Index":0,"User":{"ID":478,"Name":"Chris Dunhill","CompanyName":null,"HasEmail":true},"ImageUrl":"https://www.southlondonharriers.org/Client/Images/Mugshots/cdunhill.png","Comment":"\u003cp\u003e\u003ca href=\u0022https://www.southlondonharriers.org/Client/Cms/Attachments/18/Nutrition_for_Running.pdf\u0022 data-file=\u00221\u0022\u003e\u003cstrong\u003e\u003cu\u003e\u003cspan style=\u0022color: rgb(183, 221, 232);\u0022\u003e\u003cspan style=\u0022color: rgb(0, 0, 0);\u0022\u003e\u003cspan style=\u0022color: rgb(79, 129, 189);\u0022\u003e\u003cspan style=\u0022background-color: rgb(219, 238, 243);\u0022\u003eNutrition for Running\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/u\u003e\u003c/strong\u003e\u003c/a\u003e\u003c/p\u003e\n\u003cp\u003e\u003c/p\u003e\n\u003cp\u003eAs we lace up our shoes and hit the road in pursuit of our running goals, it is essential to\u0026nbsp;remember that what we put into our bodies plays a vital role in our performance, recovery and\u0026nbsp;overall well-being. Being able to stay consistent in training and recovery is the key to long\u0026nbsp;term running success and so it makes sense that the longer we can keep training well without\u0026nbsp;interruption from illness or injury, the better our achievements are likely to become over time.\u003c/p\u003e\n\u003cp\u003eConsistently applying good nutrition will help to protect us from illness and injury and get the\u0026nbsp;most benefit from each of our training sessions, allowing us to reach our peak potential.\u003c/p\u003e\n\u003cp\u003eHere are some key nutrition tips to consider as you strive to optimise your running performance:\u003c/p\u003e\n\u003cp\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cu\u003e1. Eat Enough\u003c/u\u003e\u003c/strong\u003e\u003cbr\u003eIt sounds obvious, but it is essential to ensure you are consuming enough calories to support your\u0026nbsp;training and running goals. As a rough guide, a female athlete weighing 140 pounds and\u0026nbsp;engaging in moderate activity, would need 2,520 - 3,080 calories per day. A male athlete\u0026nbsp;weighing 180 pounds would need approximately 3,600 - 4,320 calories per day.\u003c/p\u003e\n\u003cp\u003eInadequate fuelling can lead to serious implications for health and overall well-being both short\u0026nbsp;and long term. Signs of under fuelling include low energy levels, increased injury risk, menstrual\u0026nbsp;irregularities in females and decreased performance but there can be wider longer term\u0026nbsp;implications too. Get the best results and adaptation from each of your sessions by ensuring\u0026nbsp;that you are fuelling adequately. If you are struggling to fuel sufficiently for any reason, you\u0026nbsp;should seek help. Speak with your coach and seek guidance from a healthcare professional or\u0026nbsp;registered dietician.\u003c/p\u003e\n\u003cp\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cu\u003e2. Harness the Power of Fruits \u0026 Vegetables\u003c/u\u003e\u003c/strong\u003e\u003cbr\u003eVitamins and minerals such as Vitamin C, vitamin D, Zinc, B Vitamins, Calcium, Iron, Magnesium\u0026nbsp;and antioxidants are crucial for supporting immune function and protecting the body against the\u0026nbsp;oxidative stress and inflammation that can occur during intense training sessions. Nutrients are\u0026nbsp;the building blocks that fuel our running endeavours, providing us with the energy, muscle\u0026nbsp;support, oxygen transport, electolyte balance and immune system function that we need to\u0026nbsp;perform at our best.\u003c/p\u003e\n\u003cp\u003eNutritional deficiencies can pose significant risks to runners especially, compromising\u0026nbsp;performance, recovery and overall health. The impact of nutritional deficiencies can include\u0026nbsp;fatigue, muscle weakness, poor immune function, impaired recovery and increased risk of injuries.\u0026nbsp;It is therefore vital for runners to prioritise a balanced and varied diet that meets their energy and\u0026nbsp;nutrient needs to achieve optimal performance, recovery and long term health.\u003c/p\u003e\n\u003cp\u003eFruits and vegetables are rich sources of essential vitamins, minerals, antioxidants and fibre that\u0026nbsp;are vital for runners. Incorporate a variety of colourful fruits and vegetables into your meals to\u0026nbsp;provide a wide array of nutrients that will support endurance, recovery and immune function\u0026nbsp;during training. Include as many different colours as you can - they all contain different micro\u0026nbsp;nutrients. Some of the latest research suggests that we should be aiming to incorporate at least\u0026nbsp;30 different varieties of plants (fruit, veg, grains, legumes, spices) into our diet every week for a\u0026nbsp;good diverse range of nutrients and fibre.\u003c/p\u003e\n\u003cp\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cu\u003e3. Eat Balanced Meals and Snacks\u003c/u\u003e\u003c/strong\u003e\u003cbr\u003eAim for balanced meals and snacks that include carbohydrates, protein and healthy fats (macronutrients)\u0026nbsp;in the ratio of approximately 60/20/20 to fuel your runs and promote recovery.\u003c/p\u003e\n\u003cul\u003e\u003cli\u003eCarbohydrates are the primary source of energy for runners. Good sources of\u003cbr\u003ecomplex carbohydrates include whole grains, fruits, vegetables and legumes.\u003c/li\u003e\u003cli\u003eProtein is essential for muscle repair and recovery. Lean sources of protein\u003cbr\u003einclude chicken, fish, tofu, beans and low-fat dairy.\u003c/li\u003e\u003cli\u003eHealthy fats play a role in reducing inflammation and providing sustained energy.\u003cbr\u003eSources of healthy fats include avocados, nuts, seeds, oily fish and olive oil.\u003c/li\u003e\u003c/ul\u003e\n\u003cdiv\u003e\u003cbr\u003e\u003c/div\u003e\n\u003cp\u003eConsider pre-run snacks such as a banana with nut butter or yoghurt with granola and post run\u0026nbsp;meals like quinoa salad with grilled chicken and vegetables to include carbohydrates, protein and\u0026nbsp;healthy fats in good proportions.\u003c/p\u003e\n\u003cp\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cu\u003e4. Supplements\u003c/u\u003e\u003c/strong\u003e\u003cbr\u003eIdeally a good quality diet will provide all the nutrients you need and it is always best to get them\u0026nbsp;from proper food where possible. However, some runners may benefit from the use of additional\u0026nbsp;supplements to support their training, performance and recovery, particularly those with limited\u0026nbsp;food variety or specific dietary restrictions.\u003c/p\u003e\n\u003cp\u003eA high quality multi-vitamin can help fill potential nutrient gaps in a runners diet. Look for a\u0026nbsp;multivitamin that provides essential vitamins and minerals including iron, calcium, vitamin D and B\u0026nbsp;vitamins.\u003c/p\u003e\n\u003cp\u003eOmega 3 Fatty Acids have anti-inflammatory properties and can support cardiovascular health,\u0026nbsp;joint function and cognitive function. Fish oil supplements are a popular source of Omega-3s.\u003c/p\u003e\n\u003cp\u003eCreatine is a naturally occurring supplement found only in meat and fish, however it is useful for\u0026nbsp;increasing your cardiovascular ability. Creatine increases the amount of carbohydrate that can be\u0026nbsp;stored in muscles, allowing for faster and easier energy production during exercise. It also helps\u0026nbsp;improve brain function.\u003c/p\u003e\n\u003cp\u003eAlways choose supplements from a well-known reputable brand and follow carefully the\u0026nbsp;instructions on dosage and frequency to avoid any potential side effects.\u003c/p\u003e\n\u003cp\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cu\u003e5. Race Fuelling\u003c/u\u003e\u003c/strong\u003e\u003cbr\u003eThe need for mid race fuelling is only necessary during longer endurance events, such as half\u0026nbsp;marathons, marathons and ultra-distance races. Energy needs will vary depending on pace,\u0026nbsp;fitness levels, glycogen stores and race conditions - but a general guide is between 30-60g of\u0026nbsp;carbohydrate per hour.\u003c/p\u003e\n\u003cp\u003ePrioritise easily digestible carbohydrates such as energy gels, chews or sports drinks during\u0026nbsp;longer races to sustain energy levels. Ultra races pose unique challenges due to their duration\u0026nbsp;and high energy demands. In addition to carbohydrates, consider incorporating protein-rich\u0026nbsp;snacks like nuts, trail mix or protein bars to support muscle repair and prevent fatigue. Stay\u0026nbsp;hydrated and electrolyte balanced throughout longer races to minimise the risk of dehydration\u0026nbsp;and cramping.\u003c/p\u003e\n\u003cp\u003ePractice your pre-race meals and race fuelling in advance to ensure they do not cause any\u0026nbsp;digestive issues. If you are unlucky enough to suffer with digestive issues, you might find that\u0026nbsp;reducing fibre in pre-race meals can be helpful.\u003c/p\u003e\n\u003cp\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cu\u003e6. Hydration\u003c/u\u003e\u003c/strong\u003e\u003cbr\u003eStaying well hydrated helps to regulate body temperature, prevent dehydration and maintain\u0026nbsp;cardiovascular function. Adequate hydration also supports nutrient delivery to the muscles,\u0026nbsp;waste removal and joint lubrication, enhancing overall running efficiency and reducing risk of\u0026nbsp;injuries. Dehydration can lead to fatigue, muscle cramps, decreased co-ordination and impaired\u0026nbsp;performance.\u003c/p\u003e\n\u003cp\u003eDrink water throughout the day and consume electrolytes for replenishing any lost minerals.\u0026nbsp;Individual hydration requirements will vary with conditions, exercise volume and intensity, body\u0026nbsp;size, sweat rate, etc - but a general guideline is that we should aim to consume 2 - 2.5 litres per\u0026nbsp;day. You can monitor your hydration status and adjust accordingly by checking the colour of\u0026nbsp;your urine. Dark urine indicates dehydration, while clear to light yellow urine indicates adequate\u0026nbsp;hydration levels.\u003c/p\u003e\n\u003cp\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cu\u003eFinal Words\u003c/u\u003e\u003c/strong\u003e\u003cbr\u003eRemember, proper nutrition is a key component of successful running. By fuelling your body with\u0026nbsp;good quality food and nutrients, you can optimise your performance, enhance your recovery and\u0026nbsp;ultimately achieve your running goals. However, do stay relaxed around mealtimes and allow\u0026nbsp;yourself the occasional treat. Remember that it is not about perfection, but about finding good\u0026nbsp;balance, nourishment and enjoyment in every run and every meal.\u003c/p\u003e\n\u003cp\u003e[Courtesy of Sue McDonald]\u003c/p\u003e","CreationTime":"Thursday, 23 May 2024 10:32","IsEdited":true,"EditTime":"Thursday, 23 May 2024 10:33","InReplyTo":{"ID":null,"Name":null,"CompanyName":null,"HasEmail":false},"IsDeleted":false,"DeleteReason":null,"DeletedBy":{"ID":null,"Name":null,"CompanyName":null,"HasEmail":false},"LikeCount":0,"LikesDescription":"","Likes":[],"LikedByMe":false,"HasBeenRead":false,"Replies":[],"CanEdit":false,"CanModerate":false,"CanReply":false,"CanMessageMe":false}],"CanPostReplies":false,"CanModerate":false,"CanEdit":false,"CanAdmin":false,"FindReplyID":null}