Comrades Supplement Comrades Training and Info Guide, 2017 | Page 36

Nutrition

FEEDING
for the Long Haul

When you run for longer than 90 minutes, eating and drinking become
imperative for optimum performance and sustained health, and there are
many aspects to planning your long run or racing nutrition.

A

– BY CHRISTENE PETERS, REGISTERED DIETICIAN

s you start your journey towards
Comrades 2017, your plans will include
long training runs, then a qualifying
marathon, and later running the shorter
ultras, and no matter what level you’re at in terms of
running speed, you must meet your nutritional needs
in order to achieve the results you want. When it
comes to fuelling for the long runs, there are tried and
tested ways to ensure running success.

1. BRING ON THE CARBS

Endurance exercise puts a great demand on your
glycogen stores and depletion can lead to fatigue and
poor recovery. Therefore, if you’re running for more
than 90 minutes, you should consume 40 to 60g of
carbs for every hour of exercise. The carbohydrate
consumed during training can be in the form of an
energy drink, gels, energy bars, fruit, baby potatoes
or sandwiches. Try to eat a well-balanced meal
consisting of wholesome carbohydrates, lean protein,
a small amount of unsaturated fat and fresh fruits and
vegetables within 45 minutes after your run, to ensure
recovery quicker.

2. PACK IN THE PROTEIN

3. GET HEALTHY FAT

Endurance athletes should consume less than 30%
of total calories from fat, and less than 10% from
saturated fat. You should include a small amount
of healthy fat in your diet – unsaturated fats are
considered healthy and are necessary in a healthy
balanced diet. As a concentrated source of energy, it
can contribute to weight-gain when eaten in excess,
so make sure you manage your intake!

4. HYDRATE EFFECTIVELY!

It is crucial to replace your daily fluid losses, because
the effects of dehydration are felt quickly and can
affect your performance during training and on race
day. Make sure that you have a plan formulated to
meet your fluid needs during training and on race day.
In SA, we often have hot and humid conditions on the
run, so make sure you drink regularly, and during runs
lasting longer than two hours, include an electrolyte
supplement to balance sodium and electrolyte losses.

5. INTRODUCING NEW STUFF

Always familiarise yourself with new foods or drinks
during training. Many runners have experienced
stomach distress when they have tried a new
nutritional product in a race for the first time. If an
event is going to have a certain food or drink on the
course and you will not have your own available, use
it in training to make sure it works for you. The golden
rule is, don’t try anything new in the race!

BOOST YOUR BODY
Regular, moderate exercise boosts the body’s
immune system and reduces the risk of infection,
but intense training may cause immunosuppression in athletes, so to minimise the risk
of colds and flu and other infections and improve
recovery, remember these nutritional tips:
• Include high-fibre carbohydrates such
as whole-wheat, multi-grain or low-GI seeded
breads, fibre-rich cereals (or add oat bran to
meals), brown-rice or whole-wheat pasta.
• Select a wide variety of fruits and
vegetables, which are packed with nutrients,
and keep your plate colourful – the more
colour, the better! Fresh fruit makes a good
choice snack between training sessions, and
make sure you include the peels and skins
of the fruit and vegetables to increase your
fibre intake, too.
• Include dairy products, such as milk, cheese
and yoghurt, that contain probiotics, which
play an important role in enhancing gut and
immune function, minimising the risk
of illnesses that may compromise athletic
performance.
• Consume whole-foods instead of processed
foods.
Of course, these nutritional tips cannot guarantee
that you will not catch a cold, or worse, pick
up the flu, as your training hits its peak, but by
eating healthier you will give yourself a much
bigger chance of staying on the road instead of
staying in bed!

Image: Fotolia

Protein is needed for muscle growth and repair, and
your protein needs can be achieved without the use
of supplements. Consuming a healthy, well-balanced
diet that includes lean proteins will allow you to eat
enough to meet your increased needs during your
preparation for the ultras. Good sources of protein
include lean meat, poultry, fish, eggs and fat-free dairy

products that contain essential amino acids.

6. TIMING IS EVERYTHING

Practise eating and drinking at different intensity levels
during training, to see what works best for you. Set
the timer on your watch to remind yourself when it
is time to eat or drink, or use landmarks or course
markings to remind yourself to fuel up.

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Comrades Training & Information Guide 2017