Feed your body well and get ready to run a lot faster
North Van nutritionist offers advice on how food can help prepare you for race
As the science behind the relationship between food and energy has improved over the decades, so has nutrition advice. No doubt more advances are on the way. But there are some things we know.
“We know for sure that people run faster when they're fed, rather than fasting,” says nutritionist Cristina Sutter.
“They run faster when they consume carbohydrates. They build more muscle when they consume protein — not too much, but just enough at each meal. They run faster if they drink water, not just throughout the day but during the run, too.
“People recover faster when they have a snack immediately after a run, and that snack should have carbohydrates and protein — preferably more carbohydrates than protein. And we know they do better when they eat regularly than when they do an intermittent fasting sort of thing.”
A former competitive athlete, Sutter is also a sports nutrition educator and consultant. For the average participant training to walk or run the 10k in this year's Vancouver Sun Run Virtual Race (April 18-30), she has some general nutrition tips.
“Small frequent meals are often very helpful. And planning meals and snacks so you're not relying on takeout and processed snacks is a game-changer.”
Also important is a balance of fruit, vegetables, and lean proteins.
“That's where the planning comes in.”
Meal-planning makes a difference no matter what age.
“It's always important for the little ones to enjoy balanced and nutritious meals using a variety of fresh ingredients, but especially when fuelling up for physical activity like the Mini Sun Run,” said HelloFresh culinary director Chef Corby-Sue Neumann.
“I recommend planning your meals in advance and always packing a light snack in a cooler bag. For example, cheese cubes, hardboiled eggs, pasta and veggie salad, or some orange slices and grapes for a hit of sweet. Another great option is dried fruit or kid-sized protein bars. Essentially, anything that helps them keep the energy up so they are ready for anything.”
For older runners, hydration is especially important.
“Stay hydrated during the day and drink water after the run to make sure you don't get muscle cramps,” Sutter says.
The North Van-based nutritionist says there is no one diet, vegan, vegetarian or omnivore, better or worse than others when it comes to training — except perhaps a keto diet.
“You don't get a lot of free carbohydrates for intense exercise. But if you were doing a moderate-paced speed-walk, it might work.”
Although carbs have received a bum rap in recent years, they are necessary, especially for the physically active.
“Carbs are generally overdone because they're a quick and easy option. It's not that they're bad. What we really need to do is balance the meals, to make sure that there's protein at every meal.”
Sutter recommends eating oneto-two hours before a run, or at most three hours.
“The closer to the run you eat, the lighter you want the food to be. If you're eating an hour before maybe it's just a little package of oatmeal or a banana. If it's a few hours you could have a balanced meal of chicken and rice and salad, and that will digest in time before your run. If it's a longer run, you would want to have a snack immediately after, so you're not waiting too long without having anything before your next meal.”
If possible, choose real food over processed goods like energy bars, especially before a run.
“Bars can be convenient. However, a lot of the healthiest bars will be made from nuts and maybe some healthy fats. That tends to be heavier and slower to digest. That run probably wouldn't feel the best. You would probably do better with a banana that doesn't have the higher fat.”