In the case of runners’ vitamin, there’s no scarcity of complicated, outdated, or flat-out incorrect recommendation circulating on-line or inside your working group. Should you’ve ever questioned why your abdomen rebels mid-run, what number of gels you really want, or whether or not you must carb-load earlier than each race, this put up will clear it up.
I just lately sat down with Kristy Bauman, RD, additionally identified on Instagram as @marathon.nutritionist, to bust the most typical working vitamin myths. Kristy works with runners of all ranges to enhance fueling, cut back GI misery, and construct confidence for race day. And let me inform you: her sensible, science-driven explanations are precisely what most runners want.
Right here’s every thing we coated, and the reality behind the most important myths on the planet of runners vitamin.
Fable #1: “Gels trigger GI points.”
Many runners assume GI misery is brought on by no matter gasoline they take throughout a run. However as Kristy defined, that’s often not the case.
“Your abdomen is a muscle. Similar to you practice your legs to run lengthy distances, it’s important to practice your abdomen to digest meals whereas working,” Kristy says.
Typically, GI points stem from dehydration, not gels. Whenever you’re dehydrated, blood move to your intestine decreases, making digestion more durable.
What to do as a substitute:
Practice your intestine progressively. Begin with half a gel, a number of chews, or small quantities of sports activities drink, and at all times pair gasoline with water. As Kristy places it, “Your gasoline wants fluid to digest.”
Fable #2: “One or two gels are sufficient for a half or full marathon.”
Each Kristy and I reminisce about severely underfueling with simply 1 or 2 gels throughout our early days of working. Most runners do that, and it’s an issue. Right here’s why:
Throughout lengthy runs and races, your physique burns by way of glycogen (saved carbs) shortly. When glycogen runs out, you “hit the wall” as a result of your physique is compelled to depend on fats as its most important gasoline supply, which is way slower to entry.
“Your physique is continually utilizing carbohydrates as its most important supply of gasoline,” Kristy explains. “It’s a must to be sure you’re taking in sufficient.”
A single gel usually comprises solely 20–25 grams of carbs. However the advisable consumption for endurance athletes is 30–60 grams of carbs per hour.
What to do as a substitute:
Goal to gasoline each half-hour, not a few times complete. Begin fueling early, earlier than you’re drained, as a result of gels take about 15–20 minutes to hit your bloodstream.
Fable #3: “You don’t want electrolytes—simply drink water.”
You’re in all probability under-fueling if water is the one factor in your bottles on a future.
Hydration isn’t nearly water. It’s about sustaining the proper steadiness of fluids and electrolytes.
“Whenever you sweat, you lose sodium,” Kristy says. “Should you solely drink water, you possibly can expertise comparable signs to dehydration as a result of your physique wants that steadiness.”
What to do as a substitute:
Most runners want 300–600 mg of sodium per hour, relying on sweat price and period. Sports activities drinks, electrolyte powders, salt capsules, or sodium-rich gels may also help you hit the goal.
Fable #4: “Protein is a very powerful macronutrient for runners.”
Protein will get so a lot hype as of late that total grocery retailer aisles are stuffed with “protein-added” merchandise. However for endurance athletes, carbs are nonetheless the #1 gasoline supply.
Kristy sees many runners unintentionally displace carbs as a result of they’re hyper-focused on hitting excessive protein targets.
What to do as a substitute:
Steadiness is vital. After a exercise, purpose for 20 grams of protein and 60 grams of carbohydrates—a 3:1 ratio for optimum restoration. (See this checklist of plant-based examples.) If strong meals isn’t interesting, attempt chocolate milk, a smoothie with oats, or a drinkable yogurt.
Fable #5: “Carb loading is critical for each race.”
You do not must carb-load for each 5K, 10K, and even each half-marathon.
“I encourage folks to consider their aim for the race,” Kristy says. “Not everybody must carb-load—particularly for a half.”
Carb loading is a good technique for full marathons, heavy coaching blocks, or A-goal races—however for informal or lower-intensity occasions, your regular consuming patterns is perhaps sufficient.
What to do as a substitute:
For many half marathons: deal with balanced meals with barely extra carbs. For full marathons or PR makes an attempt: begin a structured carb load 1–2 days out, together with liquid carbs (juice, sports activities drink) to scale back discomfort.
Fable #6: “Working fasted helps you burn extra fats.”
Morning runners typically head out the door with nothing of their stomachs. However fasted working isn’t the fat-burning hack folks suppose it’s.
“By morning, quite a lot of your glycogen is used up,” Kristy explains. “Should you run with low gasoline, you run the danger of your physique breaking down protein, aka muscle, for vitality.”
Fasted working can impair efficiency, gradual restoration, and enhance harm danger, particularly for ladies.
What to do as a substitute:
Eat one thing—something—earlier than you run. Fast, simple choices embrace:
- Graham crackers
- A handful of raisins
- Applesauce pouches
- A slice of toast with jelly
- Dried mango
- Half a granola bar
As Kristy places it: “A number of bites are higher than nothing.”
Fable #7: “Should you’re not hungry after a run, you don’t must eat.”
This one journeys up many runners. It’s regular to not really feel hungry proper after a tough run—however delaying vitamin can result in overeating later and slower restoration.
“You would possibly really feel ravenous by the tip of the day and seize something in sight,” Kristy notes. “That’s your physique catching up.”
What to do as a substitute:
If strong meals feels unappealing, sip energy:
Your muscle tissues are primed to soak up vitamins inside 30–60 minutes, so make the most of that window.
Closing Ideas: Mastering Runner’s Vitamin Is a Sport-Changer
A lot of working efficiency comes all the way down to constant, intentional fueling, not restriction, “toughing it out,” or magic dietary supplements.
As Kristy reminds us:
“Sports activities vitamin is totally different than common vitamin. Runners want to consider carbs, hydration, and timing differently to really feel and carry out their finest.”
Whether or not you’re coaching in your first half-marathon or chasing a marathon PR, taking the time to grasp runners’ vitamin will enable you really feel higher, get better quicker, and luxuriate in your working extra.