6.1km in 29:42 (4:49s)
Super easy run this morning followed by some drills and sprints. Just getting ready for race tomorrow.
A friend at work suggested I blog about what I've learned about sports nutrition. I'm not sure anyone really cares about what I have to say on the topic, I'm not a great role model and I'm fairly big for a runner. That said, my friend thought what I had to say helped him lose 4kgs. I have ZERO qualifications in the area of nutrition, I'll just share some experiences and thoughts, not give advice. Follow what I do at your own risk!
1. About 2 years ago, I realised I ate way too much. I used the exercise I did as an excuse for consuming far too many calories. If I replace all the calories I burn doing exercise with sports nutrition (gels, sports drinks, etc) then my day 2 day diet should be the same as someone who doesn't exercise. So I very clearly separate sports nutrition from day 2 day nutrition.
2. Sports nutrition covers off the calories I burn exercising. I roughly use the formula of 1g of carbs per 1kg of body weight per hour, so for me at around 60kg, that's about 60g of carbs per hour. For everything other than a long run, I simply replace the carbs as soon as I can after exercise. Easiest for me is a scoop or two of Endura (which will cover about an hour of exercise) in a bottle of water (see 4). This will cover me for about an hour of exercise. Gels have around 25-30g of carbs, so are ideal to carry on long runs so I can replace carbs as I exercise.
3. For day 2 day nutrition I follow a balanced diet and as I said, consume about the same volume of calories as someone who doesn't exercise. Ideally I get my calories as follows: 10% from fat, 30% from protein, 60% from carbs. I try to eat 3-4 portions of vegetables per day and 1-2 portions of fruit. 5-6 days per week I'll have meat or fish. I'd prefer to eat less meat, but I'm a total carnivore! My carbs come from rice, pasta. cous cous or potatoes. I don't eat much bread. I always eat breakfast before I train in the morning.
4. I drink 2 litres of water per day plus at least 500ml of water for every hour of exercise. I put electrolyte tablets in my water to replace electrolytes lost during the day (at about 25% of manufacturers recommended dosage). This also helps with the bland taste of water. The tablets I use have no calories, so don't figure in the about calculations.
5. I really enjoy coffee but I only drink 1 cup per day and I cut it out about a week before a big race.
Those are just a few things I've learned about nutrition that I practice myself.
That all seems pretty sensible. Out of interest - what electrolyte tablets do you use and what is the rationale behind cutting out coffee?
ReplyDeleteAmanda (wife of Fats)
Hi Amanda, I use either High 5 Zero or Nuun. As for cutting out coffee, I like to race with gels that have caffeine in them (towards the end of a race) and I find that the withdrawal before the race increaeses the impact when I take the gel.
DeleteI am blown away by your terrific insight on nutrition you must be supremely dedicated to follow what to me seems like a strict regime. I did 3 years at Lufbea Sports Science Exercise physiology back in 1980-83 today I don't have a clue.
ReplyDeleteThanks David, dedicated, maybe...my wife might say obsessed! I guess I've just listened to loads of people who know far more than me and then used the bits that work for me.
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