Discover the Secret to Fueling Your Runs like a Seasoned Pro

Wherever you are in the world , and also , wherever you are in the world , i hope you've been having a really good week and whatever time you're listening to it , be it sunshine or rain , i just hope you're enjoying listening to this episode and to the past episode .

As I said , we've got some really good episodes , really good interviews in the past , from Olympic athletes to racing drivers , to just common garden runners But today , looking to cover nutrition .

Well , first of all , i just want to say that I am not a nutritionist and what I'm going to say is basically gleaned from my experience as a personal trainer and what I've read . If you want any further information , please feel free to read the information on the links that I've provided , or speak to a sports nutritionist in your area .

Now , i thought that we'd sort of go over the basics first and then we can do something which is a little bit more specific to runners . You might have looked at articles and blogs and got a little confused about the science behind food . Therefore , this podcast is to go to Alex for understanding the principles of nutrition .

Now , what I'm going to say may be like teaching your grandmother to suck eggs . However , it doesn't hurt to go over the basics , so let's just start with calories . Calories , or , strictly speaking , kilo calories , are a measurement used to determine the energy content of foods .

The energy in food is delivered by micro macronutrients which vary in the number of calories they contain . A gram of carbohydrate and protein both yield four calories , while a gram of fat yields nine . So what happens to that energy in your body ?

If you have heard of the Lord of Conservation of energy before , it does not come surprised that a few things can happen . You either burn the calories by using the energy they provide and going wild in the gym or going running or the energy will be stored in the form of body mass . So how many calories do I need ?

the number of calories necessary in your daily diet is composed of three factors . First of all , the amount of energy required to keep your body functioning when it is at complete rest is called basal metabolic rate . This is the energy you need for basic life sustaining functions such as breathing , heartbeat and body temperature regulation .

Secondly , the thermic effect of food is the energy required for disposable digestion , absorption of food consumed . So , yes , you basically burn calories while eating . Lastly , the activities of daily living ADL influence your energy requirements . These are the calories needed to give you energy for day to day activities .

This strongly depends on your lifestyle and physical activities . As you probably understand , going to the gym twice a day requires more energy than binge watching your favorite series on Netflix or whatever streaming . So how many calories should I eat when I want to maintain , lose or gain weight ?

Coming back to the law of conservation of energy , a different amount of energy can help you achieve your goals . When you want to maintain weight , you want to take in the same amount of energy as the calories you burn . So when your calorie expenditure is 2000 kilo calories , you would also consume this amount .

In line with this theory , again , gain weight would be achieved by consuming more calories than you burn . It's a balancing act . Or rather , if you consume more than you burn , then you're likely to put on weight . If I suppose so . Anyway , i hope that was explained anything .

So the micronutrients make up the nutrients that need to be obtained daily and are used in large amounts . Hence macro , as briefly pointed out before , there are the main energy delivers in your diet .

There are three groups of macronutrients , which is the carbohydrates , proteins and fats , and these groups should be responsible respectively to 40 to 70 percent , 10 to 35 percent and 20 to 40 percent of the calories in your diet . The exact amounts are strongly dependent on your lifestyle and goals . Now carbohydrates .

Carbohydrates are the most important energy carriers in nutrition and are composed of the elements of carbon , oxygen and hydrogen . They are found in a wide spectrum of food products , both healthy and unhealthy , so carbohydrates can have both short and easy digestible structures and long and complex ones .

Based on this , a distinction can be made in the macro monosaccharides glucose , fructose and black black toes or disaccharides and lactose , sucrose and maltose , and polysaccharides such as starch . Did you know that all carbohydrates are built upon different combinations of monosaccharides ? This is also how we yield energy from this source .

All carbohydrates are broken down to glucose molecules by the body . These are extremely important because they provide the direct energy your body needs to function properly . More specifically , red blood cells , the brain and nerve cells can also use glucose as energy source , which illustrates how important they are .

When we talk about carbohydrates , it is the quality that matters . That means that an adequate intake is more focused on eating slow release in carbohydrates with slow effect on blood glucose , rather than the short and easy ones that can lead to spikes , like , for instance , chocolate .

In line with this , the recommended carbohydrate sources that fit a healthy diet are the complex ones , such as oat , rice and wholemeal products . Now , fiber . Although fiber might sound like a macronutrient on its own , it is a type of carbohydrate your body can't digest , for which they are not broken down into glucose molecules .

Instead , they contribute to a well-functioning digestion , a feeling of sanitation after eating and reduce the risk of heart and vascular disease . Did you know that fibers are also the fuel for the microorganisms in our intestines ?

Now , moving on to protein , proteins are essential in a healthy diet , being the foundation of all cells , the heart of all organic activity and important for the maintenance of muscle structures . Besides that , they are indispensable in production of hormones and enzymes .

While proteins are mostly known for their being visible as muscles , they are also present in bone , skin and hair . Proteins are made from free building blocks called amino acids , for which different patterns translate to different proteins . In the digestive system , the food protein is broken down again into free amino acids .

After breaking them down , they're built up again into the specific systems that a body needs at the moment . The process of breaking down and building up happens continuously . Did you know that half of your body protein is replaced in 80 days ?

The amino acids are just discussed and can't be stored in your bodies , for which we have to make them in two ways by modifying others or from scratch . Nine amino acids , known as the essential amino acids , can only be obtained from our diets .

As you might know , animal protein are the most complete sources , meaning that they can turn all the essential amino acids and , while plant-based protein often lacks one or more of the essential amino acids , by combining incomplete proteins , a complete protein intake can be established .

Peering rice with beans is the most common way to do so and leaves you with all the essential amino acids . As an exception but of the rule , soy protein contains all the essential amino acids , for which it is an easy source to implement into your diet , especially if you're vegetarian . So fats Fat is one of the main body's energy sources .

As pointed out before , one gram of fat yields 9 kilograms per gram , 9 calories per gram . So fats are important by delivering essential fatty acids your body needs for well-functioning of your brains and muscles . As you might know , we can divide it into three groups unsaturated , saturated and trans-fatty acids or , more suitable , the good , the bad and the ugly .

The most relevant aspect of the different differences of these types is that the overall impact that they can have on health . Unsaturated fats are known as the healthy kinds . So what about the micronutrients Now ? the micronutrients is the collective name for the minerals and vitamins .

In contrast with macronutrients , micro nutrients do not provide energy and should be consumed in smaller amounts , which doesn't make them any less important . Vitamins facilitate the release of energy from the macronutrients And , besides that , every vitamin has its own special roles to play when it comes to numerous activities throughout the body .

Minerals are as important to consume in adequate amounts as vitamins . They influence fluid balance and are necessary for building structures such as bones and teeth . Did you know that the vitamins and minerals are also key in maintaining a well-functioning immune system ? Now , how is this useful ? We've got all this information . How is this useful for running ?

So for us , as not necessarily athletes , but for us who are just take up running as a way of keeping fit . How can we take in all this information and put it to good use ? Well , food as fuel . Just as gasoline powers a car , food powers your runs . The right kind of fuel will help your engine run strong as you log your miles .

The wrong fuel can hold you back , either through slower times or digestive distress . Let's take a moment to understand what's going on under the hood . Muscle cells have two primary sources of fuel sugar and fat , and these raw materials can come from food as we eat or from a storage within our own bodies .

So dietary carbohydrates are broken down into simple glucose or form of sugar which circulates in the bloodstream and powers your cells . The glucose that is not immediately needed is stored as glycogen , another form of sugar , in the muscles and liver And as you run , the body first pulls sugar from your bloodstream and then taps into the stalk glycogen .

As glucose starts , levels start to dip . The other raw material that fuels your muscles is fat and is used during an ex , during errant endurance exercise .

Dietary fat must be broken down into fatty acids and other components before it can be used by the muscles , making it less immediately available than carbs and less efficient as fuel , especially during intense exercise . Stored body fat , on the other hand , is an excellent fuel source because everyone , even the skinniest of runners , has so much of it .

In fact , one of the best changes that can happen to your body as you run regularly is that you become better able to use fat as fuel . Now let me take this opportunity to look at five runners , and what we're going to do is we're going to take five of these different cases . So the first one is we're going to meet John .

So these are sort of I don't know invisible runners , so completely made up . So we meet John . John , as most runners are deficient in in terms of protein , and this 45 year old distance runner .

So if you just imagine John , and he's been running for about three years , he's looking to prove his own marathon time and is aware that his nutrition needs to be on point if he wants to achieve his goal of running a sub-330 . One of the essential nutrition rules for runners over 40 is getting sufficient protein .

Protein is vital for muscle growth and repair And as we age , our muscles become more prone to damage , meaning that the recovery and therefore protein , is really important . John wasn't aware of this and never really paid attention to his protein intake . He was mostly focused on eating carbohydrates to fuel his runs .

He often skipped breakfast , had a light lunch and then a heavy dinner . His dinner usually consisted of pasta or rice with tomato-based sauce on the side of vegetables . He occasionally had meat , but mostly relied on plant-based protein sauces like lentils , beans or tofu .

After speaking to a dietitian friend , john realised that he needed to get more protein in his diet . The recommended daily protein intake for endurance athletes is about 1.2 to 1.7 grams per kilogram of body weight . As John weighs 75 kilograms , he needs at least 90

to 127 grams of protein daily . To increase his protein intake , john started incorporating more lean meats such as chicken and turkey , into his meals . He also added more dietary dairy products like low-fat milk , cheese and yogurt , which are high in protein .

To ensure that he gets enough protein throughout the day , john started having protein-rich snacks like Greek yogurt with nuts and seeds , hard-boiled eggs , and protein shakes and bars . After increasing his protein intake , john noticed a significant improvement into his recovery time and muscle soreness after running .

He also felt more energised during his runs and can push himself a little bit harder . But protein is just part of the bigger picture . Let's have a look at how you're drinking enough .

Did you know that older runners may not be prone to dehydration , as their body may not signal thirst as affectionately as they did when they were younger ? So let's meet our second runner , mike , currently training for his first marathon and , like many of us , he's looking for ways to improve his running .

One of the essential nutrition rules for runners over 40 that often gets overlooked is getting adequate hydration , and I am guilty of that . The Mike was aware of the importance of hydration , but he didn't realise that he needed to drink more water throughout the day . After speaking to a club coach , mike realised that he needed to increase his water intake .

The recommended daily water intake for endurance athletes is about 3-4 litres , depending on the body weight and exercise intensity . To increase his water intake , mike started carrying a bottle of water with him wherever he went , sipping it throughout the day . He also started incorporating more water rich foods like fruits and vegetables into his diet .

For example , he'd have a bowl of watermelon or cucumber slices as a snack , as I have some water . Mike also learnt that hydration isn't just about intake . It's important to replenish electrolytes lost through sweat , so he started drinking electrolyte rich sports drinks during and after his runs to maintain the balance of electrolytes in his body .

After making his changes , mike noticed a significant improvement in his energy levels during his runs and could sustain the pace for longer on his long runs . He also felt less tired and recovered faster after his workouts , when increasing water intake and electrolyte replenishment can help improve performance and recovery and set how does your ratio look .

So let's move on to the next stage , which is basically , how is your ratio in terms of micronutrients ?

Now let's meet our third runner , who's Lars , a 48-year-old runner who fits his running into a busy family and work life . He's completed several half-marathons and is currently training for his first full marathon , and one of the essential nutrition rules for runners over 40 is getting a balance and micronutrient intake .

Lars used to be focused on losing weight and would often restrict his calorie intake , which left him feeling weak and sluggish during his runs . He wasn't aware of the importance of micronutrients like carbohydrates , proteins and fats , and fueling in runs and aiding in his recovery .

After a bit , research last realized that he needed to work on getting a better balance office micro macronutrients , and they recommended daily macro levels for endures athletes are around 60% carbohydrates , 20% protein and 20% of facts , and I think we did cover this a little bit earlier in the podcast .

So , last , incorporating more carbohydrates into his diet to achieve a more balanced micronutrient intake , he added more grain bread , pasta or rice to various meals , along with fruits and vegetables , and he also started having Carbohydrate rich snacks like bananas , energy bars and sports drinks during before and after his runs to maintain his energy levels .

Lars also increased protein intake by incorporating lean meats like chicken and fish and plant based sortis sources like beans , lentils and tofu . He also added healthy fats like avocado , nuts and olive oil into his meals to weight recovery . After making these changes for a few weeks , lars felt his running was beginning to improve .

He also felt more quickly recovered and less tired after his workouts . and , of course , it's not just about the macro nutrients . We need to also look a little bit closer and see what the micronutrients were getting from the foods that we're eating , which is are you getting enough of these ?

So , with the micronutrients and this , as we move on to our fourth runner , it feels like we can't get away from with as many bad nutrition habits as we're getting older . Right Well , adequate intake of vitamins and minerals is crucial for us runners , as deficiencies can lead to reduced bone density , impaired immune function and other health issues .

Focus on eating various fruits , vegetables , whole grains and lean proteins to ensure you're getting enough of these vital nutrients . So let's meet Tom . Tom is a forty two year old runner of about five years now , and he's completed several marathons and has always seeks to improve his personal best .

Tom is very used to focusing on his macronutrient intake thinking about carbs , proteins and fats but has neglected the importance of micronutrients like vitamins and minerals , and , as a result , you're surprised to find that these micronutrients play a crucial , critical role in energy production , immune function and recovery .

Again , after doing a bit of reading on the subject , tom realized that he needed to incorporate more micronutrient rich foods into his diet . Tom started incorporating more colorful fruits and vegetables such as berries , leafy greens and cruciferous vegetables into his diet .

He also added nuts and seeds , like almonds and chai seeds , into his meals , which are excellent sources of vitamins and minerals . Tom now also tries to make sure he gets enough iron , which is which is essential for carrying out oxygen to the muscles As endurance athletes . I don't need to explain the importance there .

He added iron rich foods like red meat , poultry , fish and spinach into his meals . You also had started taking vitamin D supplements , as vitamin D can be challenging to obtain through the diet alone , to support his immune function and both bone health And you can get vitamin D tablets and over the counter in your local pharmacy .

But if you want to know a little bit more about that , then feel free to ask your doctor . Tom noticed significant improvements in his overall well-being in energy levels during his runs . In addition , he felt far less fatigue and more recovered after his workouts .

Now , last but not least , number five , make sure you're you eat for the energy you're training needs . So getting the right balance . As we age , our metabolism may slow down a little , meaning we may not need as many calories every day as we did when we were younger .

Be mindful of your calorie-affecting intake and adjust it based on the individual needs and activity levels to maintain a healthy weight and support your running performance . So here we move on to our fifth runner , jack . Jack's been running on and off since his 20s . He completed several marathons and is now training for his first 50K ultra-marathon .

Jack used to be focused on losing weight and would often restrict his calorie intake And this left him feeling weak and unable to maintain his training load . He hadn't made the connection that sufficient calorie intake was necessary to fuel his runs and aid in recovery .

So Jack spent some time researching the perfect runner's diet and realized that he needs to be mindful about his calorie intake to fuel his runs and get his recovery right . So to achieve a mindful calorific intake , jack started using My Fitness Pal and I do use My Fitness Pal as well And it's a great diet tracker app .

There is a subscription and also a free subscription as well , so if you go for the paid for subscription , then you'll obviously get more information depending on your needs .

So that monitored his basically his food intake And as a result , he made sure to eat enough to fuel his runs and aid in recovery , but also avoided overeating , which could lead to weight gain and ultimately him running slower . Jack also made sure to eat a balanced diet with whole grain carbs , lean protein and healthy fats .

He also stayed hydrated , fueled his runs with carb rich fuels like bananas , energy bars and sports drinks , and after making those changes , jack noticed a significant improvement in his energy levels during his long runs .

He found that he could no go longer before his legs really started to object , setting himself up nicely for the ultramarathon , and he also felt much more recovered and less fatigue in each of these runs .

Just going back to the My Fitness Pal , and it is a really good way of , let's say , monitoring the diet over a week And therefore you can make changes to that diet to get the right ratio in terms of 60% in calories coming from carbohydrates , 20% from protein and 20% from fats .

So , in summary , now I know we're not going to be doing marathons , ultramarathons , we may only be doing the five to 10 Ks . However , i think there are a few nuggets of information here that'll help us fuel for our runs .

I know for me , i don't drink enough water and maybe I could be a lot , lot better with my nutrition Plus , maybe not aware of the ratios in terms of micronutrients , as you'll hear very often that your body is a machine and that needs to be filled .

It's just like taking a car to the petrol station or getting its MOT And just like a car or a bike , we have moving parts and we need to look after them properly . The My Fitness Pal app , as I said , is really good And like a lot of these things . It's about being disciplined and entering your intake .

Maybe in time , with machine learning and artificial intelligence , we can take a picture of our food and it will add that data into the app automatically .