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Fuel and Running – Part 3 – Reducing Dependence on Carbohydrate Stores

I guess I should have posted this earlier in the week because this weekend was packed with races (MWM, Titi Ultra Marathon, Brooks Half Marathon etc)!

Anyhow, you can always apply this to future races!

Reducing Dependence on Carbohydrate Stores

Now that we know how to maximise our carbohydrate stores before a run, we need to know how to reduce the rate at which liver and muscle glycogen is being used to delay fatigue.

We are all pretty familiar with this one – the gels, the bananas and the sports drinks consumed during a run.Chiquita-DM2-minion-dave-bananas

 

Source: minionslovebananas.com

Consuming carbohydrates DURING a long distance event reduces the dependence on the liver for maintaining blood glucose concentration and provides the brain and muscles with an external source of glucose.

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Source: findwallpaperhd.com

The impact is bigger on liver glycogen stores and will prevent you from turning into a hypoglycaemic zombie.

zombies-cautionSource: https://unseenlibrarian.wordpress.com

When and How Much?

How much carbohydrates you need to consume during your run depends on the intensity of it.

Higher intensity = More Carbohydrates Needed

If you are running long distances, it is highly unlikely that you will be running at top speed long enough to deplete glycogen stores. With this in mind, the recommended range is between 50-60g per hour.

You can space out the amount of carbs you consume during that 1 hour, depending on what sports drink/gels you have at hand. If you are carrying along your own supply then it is easier to calculate the amount you need and when to take it. If you are depending on supplies provided during race day, make sure you know what they are providing (the brand, amount of carbs it contains etc).

For example, if your gel contains 20-25g of carbs, then you need to consume 2 packets within 60 minutes (at 30 minute intervals).

Processed with VSCOcam with f2 presetI don’t have the habit of drinking sweet drinks (including sports drinks) even after/during a long run. I always drink WATER! I remember the first time I took an isotonic drink in the middle of my LSD and I realised how much difference it actually makes! Oh, the simple things you discover along the way.

In my opinion, you don’t need gels and sports drinks for any distance below 21KM. I don’t normally drink at all on my 10KM runs. But of course, every individual is different and I’ll leave that for you to discover what works best for you.

What to Take?

The best drinks/gels to take during a run are those that contain simple sugars (maltose, glucose and maltodextrin). These sugars are absorbed rapidly into your blood stream for immediate use.

Processed with VSCOcam with f2 presetDo you guys take candies on your runs?

Avoid taking fructose. Fructose has been known to cause tummy upsets. However, studies have shown that when glucose is mixed with fructose, the carbohydrate supply to muscles is faster.

Remember to take gels with water. I remember choking when I took my first pack of gel during my first Half Marathon (2XU Compression Run 2014). It threw me into a coughing fit! Looking back, it is something to laugh about but don’t let that happen to you! It was not funny when it actually happened.

Take note on the dilution ratio. The dilution needs to be right for optimal emptying from the stomach and intestinal absorption. If the carbohydrate concentration is too high, you will have problems emptying it from the stomach and water will be pulled into the intestines by the concentrated mix which can lead to diarrhoea (every runner’s nightmare!).

We are finally done…

…with carbohydrates! Phew! I hope that you now know how to maximise your carbohydrate stores before your run and how to reduce dependence on it during your run!

Thankfully, our bodies have alternative sources of energy – FAT! Stay tuned because we’re going to talk about FAT FAT FAT!

 

jdhfale

Oh, and HAPPY INTERNATIONAL WOMEN’S DAY!

Till then,

Keep Running!

I hope everyone had an awesome racing weekend! Time for some rest and recovery. Sleep tight!

How to Prepare for a Marathon – Nutrition

Disclaimer: This is going to be about how I prepared (in terms of nutrition) for the Marathon. Please note that I’ve only ever ran a Marathon once in my life. So, follow at your own risk.

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Just to get your attention. 😉

Nutrition is essential for a healthy body. It becomes even more important when you’re training for a marathon. Eating proper foods can give you the energy and fuel you need to survive your training.

Before my marathon training began, I have always stuck to a relatively healthy diet. Some refer to this as the 70/30 rule (eating clean 70% of the time and indulging in your favourite foods in the remaining 30%). If you are aiming for a lean and mean physique, then maybe you can opt for the 80/20 rule (not my cup of tea and I don’t think I can survive that). Match them to your fitness goal/s and see which one works for you. Remember, it has to be sustainable.

Eating clean/healthy is something that comes naturally. It is something that I WANT to do. I’ve been practising this habit for quite some time now so it doesn’t come as a chore. I enjoy eating what I eat too!

The changes I made to my own diet:

Thankfully, I didn’t have to make any major changes to my diet. I just had to increase my carbohydrate and protein intake to go through the grueling hours of training and also to recover.

So, what do I eat 70% of the time? Here’s a list of my everyday source of:

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Carbohydrates: Sweet potatoes, wholegrain bread, soba noodles, crackers (Yes, I don’t eat rice)

Protein: Tuna, eggs, beans, chicken, salmon, quinoa, beef (Occasionally lamb and pork)

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Fat: Avocado, egg yolk, nuts, olive oil, coconut flesh, Moocow (Yes, I made MooCow part of my everyday diet. Haaaaaaaa! Don’t judge)

Vegetables: Spinach, cabbage, tomatoes, zucchini (Whatever that is available)

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Fruits: Apple, orange, papaya, banana, kiwi, bluberries, mango, strawberries, cherries (Whatever that is available)

And the remaining 30%?

We were given a rough diet plan to follow. Basically, everything under this 30% section should be avoided. You wouldn’t want to be carrying any excess weight on race day!

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We all have our weaknesses when it comes to food. We’re all human. I am proud to say that I LOVE my CAKE and ICE CREAM!

The biggest change that I had to make to my diet was eating all cutting out the cake and ice cream. Of course, I didn’t eliminate them. That would be crazy. Always remember, everything in moderation.  I did, however, try to avoid other refined sugar and fatty foods. I don’t like how they make me feel (bloated, lethargic) especially during training. I don’t particularly like fried stuff so that was easy to avoid.

10615351_10152867994191388_1184139972430540353_nI allow myself to indulge on Fridays and over the weekends because that is when I spend time with my family and friends (and that always means with loads of FOOD!).

You have to find your own balance in life and what would suit your schedule. For me, weekend track sessions were the WORST because that meant I couldn’t be out eating my CAKE and ICE CREAM! Oh the pain.

Happy meals:

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Ice cream, cake, ice cream, cake, ice cream, ice cream, cookies, cake and uhhh, MORE ICE CREAM! With the amount of running that I do, I can have my cake AND eat it too.

Other meal ideas:

Breakfast:

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Typical everyday breakfast: eggs, toast, green apple and a banana (not pictured).

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On top of that, I have my oats/muesli with fruits, chia seeds and goji berries. Oh yeah, my definition of BIG BREAKFAST!

Breakfast is the first meal of the day. So, you gotta’ get it right, right?! Quick and easy to prep! I literally take 10 minutes (no time to waste) every morning to prepare and eat.

Lunch/Dinner:

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A tonne of vegetables and some protein with some carbs on the side. Don’t let the pictures fool you. Looks can be deceiving. I actually look forward to my vege meals! So fresh, so good!

Pre-Workout:

On top of your everyday meals, you may need an extra boost or pre-workout snack to fuel your training session. I trained mostly in the evening which meant that I had to snack during working hours. I needed something that was quick, easy and yummy. Thanks to one of our sponsors, Powerbar, snacking on the go was not a problem.

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Vanilla crisp! SOOOOOOO GOOD!

Other good pre-workout snacks (that I consumed as well):

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Banana, apple, yoghurt with oats/fruits, cheese & crackers, Chatime (OH YEAH!), coffee (rarely), peanut butter on toast, sweet potatoes, chocolate

Try to stay away from refined sugars (ooppps!) which would cause a spike in your insulin levels. Your body will experience the crash unless you continue feeding it with sugar. Opt for foods with natural sugars.

Post-Workout:

Your post-workout meal is just as important as your pre-workout meal. A good mix of carbs and proteins should do the trick. This would help replenish muscle glycogen stores and aid in muscle building. Try not to go too long without eating (within the next 30 mins – 1 hour after your workout when protein and glycogen synthesis is highest) as this could delay recovery rate and your body may start to breakdown muscle tissue.

It is not always convenient to eat within that time frame and you may not have an appetite to do so. The solution? Pack your favourite snack (healthy).

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I always have my green apples with me. If I am racing, I would pack some wholegrain bread and yoghurt. This would be sufficient to last me until my next meal.

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Water, water, water. Hydrate, hydrate, HYDRATE! Need I say more?

Supper:

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SUPPER! The most important meal of the day! End your day with a happily filled tummy.

Ok, I’m kidding. No supper. Go to bed.

No, seriously. NO!

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Ok, maybe some of this with some hot Milo?

Eating the right foods at the right time will compliment your marathon training. I hope that I’ve helped you in some way.

Now, fuel that tank and get back to your training!

Let me know what you guys think! How do you fuel for your marathon training?

Happy eating and have fun running!