running and sports nutrition

Running has some special requirements for sports nutrition due to its high intensity and endurance. Here are some important nutritional aspects for runners:

1. Carbohydrate requirements

Runners have an increased need for carbohydrates compared to many other athletes[1][5]. Carbohydrates are important for:

the supply of energy for the individual training sessions and the maintenance of glycogen stores

• Providing energy for longer runs and races
• Improve regeneration between training sessions
• The guidelines recommend that runners consume 5-7 g of carbohydrate per kg of body weight daily during general training, with a higher intake of 7-10 g/kg required during intense training or competition[5].

2. Fluid requirements

Proper hydration is crucial for runners:

• regulate body temperature
• maintaining blood volume
• prevent fatigue and loss of performance

Even a slight loss of fluids of 1-2% of body weight can have a negative impact on running performance[6]. Runners should aim to start their runs well hydrated and replace fluid losses through sweat during longer runs.

3. Protein for recovery

Although protein is not needed as a primary fuel source when running, it does play an important role:

• Support muscle repair and adaptation after running
• Maintaining muscle mass during high training volumes

Runners typically need 1.2-1.6 g of protein per kg of body weight daily[5].

4. Considerations on micronutrients

Runners may have an increased need for certain micronutrients:

• Iron: Helps with oxygen transport and energy production. Female runners are at higher risk of deficiency[3].
• Calcium and vitamin D: Support bone health, which is crucial given the high impact of running[3].
• Antioxidants: Can help fight oxidative stress caused by exercise[4].

5. Strategies for food intake

Runners should carefully coordinate their diet with their training:

• Before the run: Consume easily digestible carbohydrates 1-4 hours before the run.
• During: Carbohydrates for runs over 60-90 minutes
• After the run: Fuel with carbohydrates and protein within 30-60 minutes to promote recovery[1][6].

By addressing these unique nutritional needs, runners can optimize their performance, improve recovery, and support their overall health and training adaptation.

Quotes:
[1] Adam Amawi et al.: Athletes' nutritional demands: a narrative review of nutritional requirements https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10848936/
[2] UCSF Health: Winning Sports Nutrition https://www.ucsfhealth.org/education/winning-sports-nutrition
[3] Olivia Morgan: Sports and Nutrition: What Athletes Need to Know, Mass General Brigham: https://www.massgeneralbrigham.org/en/about/newsroom/articles/sports-and-nutrition
[4] Kathrin L Beck et al.: Role of nutrition in performance enhancement and postexercise recovery https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4540168/
[5] Better Health: Sporting performance and food https://www.betterhealth.vic.gov.au/health/healthyliving/sporting-performance-and-food
[6] Renee McGregor: Everything you need to know about nutrition for runners, Runnersworld UK https://www.runnersworld.com/uk/nutrition/diet/a39672411/runners-diet/
[7] Trainingpeaks: Nutrition for Endurance Athletes https://www.trainingpeaks.com/blog/nutrition-for-endurance-athletes-101/
[8] Anne Harguth: How Nutritions affect physical performance, Mayo Clinic https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/how-nutrients-impact-physical-performance