Fueling for Long Runs

By Team RunRun Coach Laurie Porter

Dialing in your nutrition and hydration goes hand in hand with all of the important aspects of training for long distances. This is particularly critical if you are training for and planning to race longer events like the Little Backyard Adventure 6 or 12 Hour Race in Olympia, WA. The more you practice fueling and hydration during your long runs, the more accustomed your body will become to handling it. Does this mean you will get it right every time? Certainly not. While exact fueling methods are largely anecdotal and tweaked by trial and error, it is important to recognize that the longer the endurance event, the greater metabolic demand on your body. 

Fat stores are the dominant fuel source during low-intensity training, including long periods of easy to steady-state running. The fat stored in your body is in the form of triglycerides. During exercise such as running, your body breaks down stored fat (triglycerides) into glycerol and free fatty acids. Cells can use free fatty acids to make adenosine triphosphate, (ATP). Your muscles also store triglyceride molecules, made up of carbon, hydrogen, and oxygen. Stored triglycerides can be broken down during running to make ATP which is the energy source used to drive muscle contraction. 

Your body also utilizes glycogen as fuel during running, but the fuel source that predominates depends on the intensity. As intensity increases, glycogen use increases and fat utilization decreases. Your body converts carbohydrates to glycogen that is stored in your muscles and liver. Your body can store up to 100 grams of glycogen in your liver, which is around 400 calories, and about 350 grams in your muscles, totaling about 1600 calories.  All day long, your body is consuming glycogen to fuel everything including: brain function, respiration, digestion, exercise and so on.

Timing is Everything

If your run is going to take longer than 90 minutes, fueling during the run is going to become important. Always take in fuel every 30-45 minutes during a run longer than 90 minutes. It usually takes about 60 minutes for your glycogen stores to be depleted. Ideally, you always want to stay ahead of depletion. If your glycogen stores are depleted, your body will break down muscle protein and convert it to glycogen. If ever you smell ammonia during or after a long run, your body is signaling that your muscles are being broken down for fuel. After your body’s available energy sources are expended, it begins consuming muscle protein by breaking it down into urea, an ammonia compound. This should be avoided! Maintaining lean muscle mass should be your top priority. Ideally you are consuming at least 250-350+ calories per hour. Honestly, the more calories the better. Depending on your size and the intensity of the run, you may need to take in more than that. Always think long term. Adequate fueling is huge because it will improve performance, prevent muscle breakdown, and enhance recovery in the days following your long run.

When fueling for long runs you have tons of options.  Test things out in training and find the best options for you!

Options, Options, Options

There are a myriad of fueling options out there, including whole foods, gels, gummies, bars and sports drinks. A great resource for whole food fuel recipes can be found here.

There are loads of convenient fuel options:  Spring Energy, Maurten, Hammer, Gu, Gummies, Shot Bloks, Honey Stinger or sports drinks like Tailwind Endurance, Gnarly, and Scratch, just to name a few. The pros: pre-measured, can be rapidly metabolized by the body, providing quickly available energy, very convenient. The cons: Some are very expensive, and some have additives that can wreak havoc on your digestive system. This doesn’t mean you should avoid them entirely, but use them sparingly if possible.   

With whole food options, the sky’s the limit: dried fruit, fresh fruit, nuts, homemade purees made with fruit and or veggies, baby food pouches, cereal, cookies, potatoes or sweet potatoes, pb and j’s, pickles, crackers, and the list goes on and on. The pros: healthy, variety and inexpensive. The cons: not as convenient, some are not as nutrient dense, they can take up a lot of space, and they require running the math to figure out how many calories or grams you are carrying.

Hydrating throughout the day, EVERY DAY, is critical for optimal health and performance. To determine your hydration needs, just measure your bodyweight in pounds, divide by two, then convert that number to ounces. Example – a person weighing 140 lbs should be drinking about 70 ounces of water per day. This is a ballpark figure because exact hydration needs are determined by sweat rate and the weather. Also, some people are salty sweaters. You may want to consider having a sweat test done if you are curious about your sweat rate. Drinking water throughout the day and not all at once is the proper way to hydrate. On your long runs, you should be sipping fluids at least every 15-20 minutes. Take in about 3-6 oz at a time or about 2-4 good long drinks or several sips. Keeping your electrolytes in balance is also very important and in addition to electrolytes, many sports drinks also contain carbohydrates. There are a lot of good sports drinks out there such as Tailwind, Gnarly, Scratch and so on. Or you can make your own if you prefer. Here is a great tasting recipe you may want to try. 

Issues, Issues, Issues

It can be common for runners to experience gastrointestinal issues during long runs or races, so it is important to experiment and practice your fueling and hydration to discover what works best for you. Unless you have a digestive system that is made of cast iron, you may experience nausea, vomiting, indigestion, heartburn or even diarrhea at some point. If that happens, the first thing to check is your effort. Sometimes just dialing it back a little can resolve any of these issues. If decreasing effort or taking a break doesn’t solve the issue, it’s always good to be prepared with other ways to treat gastrointestinal issues. You can carry candied ginger to chew or suck on if you’re feeling nauseous. If you experience heartburn, have Tums on hand. Always make sure you have extra powdered hydration with calories for those times when you are unable to stomach solids. Extra electrolytes are critical for replacing fluid loss with diarrhea or vomiting.

Logistics, Logistics, Logistics

Of course logistics are always important to consider during a long run or event. Perhaps you are fortunate enough to have a trail system right outside your back door, so your home makes a perfect aid station and the need to carry all your fuel will not be as much of an issue. Consider yourself very blessed if that is the case. Another option is to stash water and fuel along the route ahead of time that you can access during your run. If you’re not able to have an aid station or a stash, you will need to do some smart packing and carry all your water and fuel. Always carry more than you need just in case you end up out there longer than planned. The extra fuel you pack can be in the form of powder, highly condensed fuel to save space. The longer you go, the more important it is to have a good hydration vest with room for your fuel. Having a checklist is a good idea to make sure you have all you need before heading out the door. There is nothing worse than not having enough fuel and finishing completely depleted!

The wrapup!

Next time you head out the door for a long run or for an awesome longer race, practice fueling and hydrating! Explore a variety of options. Keep a log of what works, and what doesn’t. Pack smart, and be ready because adventure is waiting!

Laurie Porter is a coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.

Marathon Fueling: What to eat during your Marathon with Coach Brian Comer

What is marathon fueling and what should you eat during your marathon? In sports and life, nutrition bears special importance for maximizing performance and healthy living. While good nutrition should be made a habit, there is particular emphasis that surrounds athletic competitions. The nutrition needs of the endurance athlete are unique and this is only emphasized more as race distances increase. 

As you get towards the marathon and beyond, you’re less likely to be able to get away with simply a pre and post run nutrition plan. That’s where fueling on the run comes into play. While not everyone is blessed with an “iron gut”, like shoes or other running gear, it often comes down to personal preference and what works for you individually. This article will seek to focus on marathon fueling, not so much for marathon training, but the pre-race, intra-race, and post-race considerations for marathon fueling as another spring marathon season looms on the near horizon.

Pre-Race Nutrition

Now when we say pre-race nutrition, while by default that would include nutrition during training, the purpose of the article is to look at the more immediate nutrition for the runner soon to embark on a marathon race. Nutrition is meant to nourish you and balance is key. 

While I used to be an advocate for the night before the race carbo load, I’ve since adopted the strategy of carbo loading 48 hours before a race then leaning more towards lean protein the night before. I feel less lethargic and full on the start line this way than when I carbo loaded the night prior. The night before protein rebuilds muscles, while 48 hours out I still get the carb benefits for race day. But as I mentioned, everyone has their own system, needs and preferences along with what they can physically tolerate. 

Much like new gear, you don’t want to be trying something new on race day, just stick to what you know. It’s important to pay close attention to what time your race starts, not just from a practice standpoint in training, but to allow yourself enough time in the morning to get up, eat, and digest. You’ll also want to make sure you’re hydrating and consuming carbohydrates as the body’s quickest and main source of energy. As alluded to, this can be overdone so be careful but the general recommendation is a maximum of 1 gram of carbohydrate per kilogram in body weight times the number of hours before exercise.  

Before the race is a good time to practice race day nutrition strategies when you’re out crushing your long run. Here’s where you can find out if you can stomach energy gels or chews or if you’re more of a sports drink kind of person. Most traditional sports drinks tend to be loaded with sugar so if you have the time and ability, you can try making your own. I’ve found that the Endurance Fuel powder from Tailwind Nutrition works wonders, as advertised, no gut bombs. They also have recovery powder as well but that’s more relevant for the post-run and post-race nutrition. As far as energy chews, some come packed with a little extra caffeine than others, both cross brand and within the same brand as well. It’s important to pay attention because while some like the extra kick of the caffeine, others may be more sensitive to caffeine and can have stomach problems because of too much caffeine intake. With gels, you can generally take one at the start of the race and then again every 30-45 minutes during the race. You can adopt the same timeline for sports drinks or even consume a little more often, as often as every 15 minutes if keeping to no more than 4-8 ounces.

Intra-Race Nutrition

Fueling strategies have also evolved and developed over time as more products make their way to shelves and give runners more options than ever before. While the go-to strategy originally was fast acting carbohydrates, it has since morphed into an emphasis of slow acting carbohydrates or a combination of fast and slow acting. The fast-acting carbohydrate strategy made sense at the time.  Your blood glucose falls naturally after 2-4 hours and given that you’re running at least that long if not longer during a marathon, quick fuel makes sense given the natural decrease within that time frame. 

By intaking chews, gels and sports drinks during the race, you’re also bringing some blood back to your GI tract.  The fact that your blood moves from your GI tract to your working muscles while you run is often why your GI tract may be extra sensitive. 

Slow acting carbohydrates are a little more generous to your gut as blood glucose levels are maintained a little more steadily compared to the spikes of fast acting carbohydrates. Factor in that your brain triggers insulin to ensure your blood glucose doesn’t get too high and you have all hands on deck as you make your way towards the marathon finish line. The combo strategy of fast and slow acting carbs for marathon fueling brings the best of both worlds. For most of the race, you use the slow acting strategy then add fast acting carbohydrates in the last 30-45 minutes of the race. You have steady energy for the bulk of the race and avoid the GI issues found with the fast-acting carbohydrates but then get the big energy burst in the homestretch. 

To review a comparison of popular gels on the market, check out this article: Comparing Popular Running Gels

So many options!

Post-Race Nutrition

While often a little harder to get down, especially immediately following the race, protein is the top source for rebuilding muscles after being torn down and put through the ringer. Consuming protein right after a run helps with the recovery process. That’s when you could consider finding more palatable options like the Tailwind recovery powder or a shake. Not everyone can stomach them though and if presented with whole food options, always opt for that over supplements. Even then, many runners have a hard time getting anything down immediately following a run and need some time for things to settle. Besides, if you’ve just been consuming gels and chews for the past 4 hours or so, the last thing you’d probably be feeling like is a shake.  This may not be practical or worth it immediately following the race but you want to make sure you at least get something into your system within that anabolic window that lasts for about 30 minutes after finishing. This often looks like a banana with some peanut butter, which is a good protein source. Chocolate milk has long been a go-to for many but if the lactose puts you off or is something you physically can’t do, there are various milk alternatives in addition to sports drinks to top off your electrolyte stores. The key here is to not wait too long before fueling post-race. Like all the other categories, everyone has their own preferences, it is just a matter of finding what works best for you. 

Conclusion

To reiterate, just like how there is no one-size-fits-all marathon training program, there is no cookie cutter one-size-fits-all marathon fueling strategy either. Through experimentation in training, you can find the fuels and strategies that work best for you while keeping in mind the general principles for good nutrition and more specifically, good marathon nutrition. With the sheer number of products available to runners looking for a marathon fuel source, it can be almost overwhelming but on the bright side, it leads to a surplus of options as you determine what keeps you running and what gets you across that finish line.

brian comer running coach

Brian Comer is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.

Nutrition Tips for Beginner Runners

So you just started running, how does your nutrition factor in?

As a runner there is so much information available that it is often difficult to figure out what things are most important that impact our training, recovery and how we feel in our daily lives. In this article we aim to outline how to think about fueling as a runner, and to make it as clear as possible! 

LET’S FIRST THINK MACRO

We can think of our daily requirements in terms of building blocks of carbohydrates,  protein, and fats. A general breakdown of daily intake is around 55-65% carbohydrates, 20-25% fats, and 15-20% proteins for most endurance athletes. 

Carbs!!

Carbohydrates are the preferred source of energy for working muscles. Current guidelines suggest that we consume between 3-10 grams of carbohydrates per kilogram of body weight every day. That is a huge range! The reason for this varied range depends on whether you’re exercising at a light, moderate, or hard intensity. 

This sounds clear and simple, but in reality, who counts carbs relative to body weight? There is an easier method to make sure you are consuming enough carbohydrates to fuel your workouts. It is called the Plate Method. Pick the plate below that matches your training for each day. 

  • Easy training day 
    • ½ plate colorful vegetables
    • ¼ plate carbohydrates
    • ¼ plate protein
  • Moderate training day 
    • ⅓ plate colorful vegetables
    • ⅓ plate carbohydrates
    • ⅓ plate protein
  • Hard training day or carb load prep
    • ¼ plate colorful vegetables
    • ½ plate carbohydrates
    • ¼ plate protein

Our muscles store energy from carbohydrates in the form of glycogen which is usually sufficient for an exercise duration of 90-120 minutes.  Once glycogen is depleted athletes will feel fatigue and experience a drop in performance. Carbohydrates need to be replaced generally after this time at the rate of 30-60 grams/hour for continued performance.  

Carbohydrates can be broken down into complex carbohydrates or simple carbohydrates. 

For runners a baseline daily intake of complex carbohydrates and use of simple carbs for fuel just prior or during a workout generally works best.

Fiber is very important as it helps to keep us full for longer, keeps our digestive tract healthy, helps lower the “bad” cholesterol to name a few of its benefits. If you are a morning runner, you will want to consume fiber later in the day. On the flip side, if you are an evening runner, consume your fiber much earlier in the day so it doesn’t interrupt your running. 

What’s the role of Protein in a Runner’s diet? 

As a runner the most optimal intake contains plenty but not excessive protein to build and repair muscle tissue, produce hormones, boost your immune system and help replace red blood cells. 

Protein has two different types – complete and incomplete. It is important for building strong bodies, helping develop muscle, and repairing bodily tissues. Complete proteins have the 9 essential amino acids that our body does not produce. Examples of complete protein are: fish, poultry, eggs, dairy products (milk, yogurt, or cheese), beef or pork, soy. 

Incomplete proteins are proteins that don’t include all 9 essential amino acids. Examples of incomplete proteins are:  nuts, seeds, vegetables, whole grains, and legumes such as lentils, peas, and beans. 

If you’re a vegetarian or a vegan, experts recommend you eat a variety of different proteins in the form of nuts, seeds, lentils, and whole grains on a daily basis so that you’re forming complete proteins in your diet through a combination. There are also a few sources of complete proteins that you can get from plants. Among them are quinoa, buckwheat, and hempseed, but you may not get the same amount of protein that you would get from animal sources for the same serving size. It is recommended that vegans consume 10% more protein than the general  recommendation, because plant proteins are not as readily digested. 

As runners we need slightly more protein than the general population to repair the small amounts of muscle damage that occur with training and to support the building of new muscle tissue. 

Fats

Fat is needed for a variety of reasons, such as helping the body absorb fat soluble vitamins (A, D, E, K), hormone regulation, and building tissue membranes. Fats digest slowly so it increases satiety.

About 20-35 percent of your total calories should come from healthy fats such as olive oil, peanut and nut butters, nuts, avocados, flaxseed, salmon, tuna and oily fish. 

Now we know the big picture building blocks of what to fuel your body with – Carbs, Proteins, and Fats. Now let’s dig into the details of when to consume these fuels in order to optimize your training. 

TIME TO TALK TIMING

Before your Run

Plan to eat your meal 3-4 hours prior to running. Your meal should include quality carbohydrates (such as whole grain toast or overnight oats), and lean protein (such as eggs, peanut butter, or cottage cheese). It is important to keep consistent hydration throughout the day so you are properly hydrated for your run. 

Thirty minutes to 1 hour prior to your run, refuel with a quick snack that pairs protein and carbohydrate. Try applesauce and a mozzarella cheese stick, sliced cucumber with hummus, or crackers with peanut butter. Remember to drink 8-12 oz of fluid (water, sports drink) 1-2 hours before your run. 

During your Run

You will lose electrolytes, and utilize glycogen and protein during exercise. Replenishing these as best you can will improve your performance and are vital to continue on! Try “quick-acting carbohydrates” such as sports drinks/gels/beans, fruit snacks, or even bars during exercise. Your hydration is individualized depending on how much you sweat, but generally, you want your urine to be pale yellow in color. 

After  your run 

Within 30 minutes of your run it is important to refuel with protein in order to repair and build your muscle tissue (as well as re-energize you). Your post-run snack can be identical to your pre-workout snack (carb/protein pairing). Remember to re-hydrate! You want to take in 16-24 oz of water or sports drink for every pound lost during your run. 

2 hours after your run, it’s time to eat! Remember to include your lean protein, quality carbohydrate, and low fiber/fat composition. Try whole wheat pasta, chicken breast, and cooked asparagus mixed with pesto sauce for a quick and delicious meal.

Hydration 

Hydration is dependent upon sweat rate (more on that below!)  Average needs are 20-35 ounces of water/sport drink/electrolytes every hour. Sport drinks have 6-8% carbohydrate and can also help replace sodium and potassium. If the run is between 60-90 minutes, hydration can be with water only. For runs over 90 minutes (or if it is hot out), add a sports/electrolyte drink to replace those lost through sweat. 

How to Calculate Sweat Rate

  1. Determine body weight lost during exercise: Body weight before exercise minus body weight after exercise = pounds of water weight lost.
  2. Determine the fluid equivalent, in ounces, of the total weight lost during exercise: Pounds of water weight lost during exercise x 16  = ounces of additional fluid that should have been consumed to maintain fluid balance during the exercise session.
  3. Determine the actual fluid needs during an identical workout: Total fluid needs = ounces of fluid consumed + ounces of additional fluid needed to establish fluid balance.
  4. Determine the number of fluid ounces needed per hour of exercise: Total fluid needs / duration of exercise, in hours = number of fluid ounces needed per hour of exercise. 

Tips for Runners and Endurance Athletes:

Now that we know the basics about runner nutrition, nutrition timing, and hydration, let’s summarize with some quick nutrition tips to help you fuel your running journey. 

  • Eat frequent meals and snacks throughout the day.
  • Do not skip meals
  • Include a quality carbohydrate, lean protein, and healthy fat with all meals and snacks to increase satiety.
  • Include vegetables and fruits with meals and snacks. 
  • Rely on water throughout the day and water/sports drinks during exercise.
  • Consume a post exercise snack as soon as possible (within 30 minutes) after training

Lastly, many people start out running as part of their weight loss or life transformation journeys. Sometimes this is successful, but sometimes weight loss does not occur with running. Sometimes runners actually gain weight. There are multiple causes and explanations for this. To learn more about running and weight loss, check out this article HERE

A good mindset around nutrition is to strive to achieve a good balance to support your running and active lifestyle. This should be a way of living and not a restrictive set of rules. Listen to your body as some days you may need more recovery, some days you may need more fuel but aim to fuel your running and life to stay healthy, have more energy and run faster longer. 

Further Reading

To really dive into this topic,check out Nancy Clark’s Sports Nutrition Guidebook, which helped guide much of this article. 

This article was co-written by Coaches Jodi O’Shea, Ashley Brush and Erin Babin. To learn more about them or to work with them, check out their coach profiles below.

arlington running coach

Fasted Running: Yea or Nay

We’ve all heard about Intermittent Fasting as a fad diet trend. Based on the practice of eating only during a certain window of time – or on certain days of the week – and fasting the rest of the time, IF elicits thoughts of deprivation diets and serious bouts of “hanger”. 

The reality, however, is that – unlike some trends such as the blood type diet or the raw food diet – intermittent fasting is a pattern of eating that has been around for centuries. Fasting is a common practice for most major world religions – from Buddhism to Christianity to Taoism, fasting has been utilized as a means by which to demonstrate discipline and sacrifice since well before the raw food diet or keto became common fads. 

For many of us today, however, IF is seen as a tool to promote weight loss. Moreover, if done right, IF can improve health in multiple ways, including decreased inflammation, decreased risk of type 2 diabetes, and reduced occurrence of sleep apnea. There are a lot of resources out there discussing the benefits of IF, but perhaps the biggest selling point for IF is that there are multiple ways to do it. 12 hours fasting/12 hours eating, 14 hours fasting/10 hours eating, 16 hours fasting/8 hours eating, fasting 2 days of the week, and so on and so forth. Anyone investing in IF as a practice can play around with their eating vs. fasting ratios to find the one that works best for them, lending the practice a certain flexibility.

Now, on to the REAL question: should runners try IF or not? A bit of bait and switch with the title of this blog, as I’m not here to tell you whether or not you should try it. Yes, I’m a running coach, and yes, I’m a certified nutrition coach, and yes, I’m a 70+ miles/week runner myself and I practice IF. But huge disclaimer here: I am NOT a medical doctor, so if you are considering IF, see your GP first. Because everyone is different, everyone’s body will respond to IF differently, and there are certain medical conditions that make IF either feasible or specifically not recommended.

All of this said, I have been doing IF for many years now and have learned some valuable lessons about what does and does not work. I didn’t start IF with conscious intention. Instead, as someone who’s never been big on breakfast, I found that I simply wasn’t hungry until later and later in the day. It started on roughly a 14/10 pattern – fasting for 14 hours and eating over the course of 10 hours. Gradually, my fasting period increased as I found that I was comfortably not hungry until later and still later. And for the past 2 years or so, I’ve roughly followed a 18/6 pattern – fasting for 18 hours and limiting my eating window to 6 hours. I do consume coffee with milk during the “fasting” time, so by its strictest definition, I’m not technically fasting. But my body is conditioned at this point to not really feel hunger until 1 or 2pm. 

I’ve been asked by friends and clients HOW I do it. I am a morning runner, logging 10-12 miles every morning by 8:00am, and then not eating for 5-6 hours after my last mile. I recognize that this is counterintuitive, hence my refusal to give a strong recommendation either way where IF is concerned.  And yet it works for me. I have noticed that I’m less hungry overall and rarely feel the need to overeat – unless there’s wedding cake in front of me, in which case all bets are off. I don’t practice IF for the purpose of weight loss, as the 70+ miles I run every week takes care of that, but I can definitely see how IF can help shed unwanted pounds. 

What I will say is this: if you decide to try IF, ease into it. In other words, don’t jump straight into a 18/6 pattern – you’ll be a hangry monster in no time, in addition to annoying a lot of people unlucky enough to be around you. But if you start with a more feasible pattern – say 12/12, for example – and like how you feel, shift your pattern in increments. Small changes are far more likely to create success. Otherwise, a few important guidelines I’ve learned over my years of practicing IF:

  • Water does NOT count – make sure you are drinking enough water even during your fasting period. Your body can survive for quite some time without food. Water is life.
  • If you feel faint at any time or notice your energy levels drop precipitously while fasting, ease back on your restrictions. As I said, IF isn’t for everyone, so listen to your body.
  • Make that first meal count. By the time you end your period of fasting, your body is primed and ready for fuel. Plan ahead so you don’t reach for the first muffin or cheeseburger you see. Remember: the health benefits of fasting are negated if the food you do eat is nutritionally void
  • Be prepared to cheat. Unless you are told by your doctor that you must fast, your fasting window is a number set only by you, so if there comes a day when you are ravenous at 10am but don’t usually eat until 2pm, pick up a fork. Similar to missing one workout, changing your eating schedule for one day isn’t going to derail your entire plan.
  • Don’t be THAT person. You know, the one who makes everyone around you accommodate your schedule. Your boss plans a working lunch for noon but you don’t usually eat until 2pm? Grin and bear it. You can either opt to simply attend the lunch without eating, or you can push your window up a few hours. But do not demand that others move their schedules around to accommodate your IF restrictions. That’s a fast train to ostracization. 
  • Spread the love. I personally am not a fan of big meals. Like my kids, I’m a grazer, so within my 6-ish hour eating window, I typically have 3-4 smaller meals. This is personal preference, but the energy and lightness I experience while fasting gets shut down hard if I break the fast with a heavy, calorie-dense meal. 

I don’t think IF works for everyone. Some people have health issues for which fasting is not recommended, and others simply cannot deal with being hungry – or hangry. To be honest, if I were my coach, I would never have recommended IF based on conventional fueling wisdom. IF isn’t intuitively a workable formula for me, yet it works. So long story short, there’s no right answer, but if you are intrigued by IF, start conservatively with your fasting period and see how it goes.

And oh yes, don’t forget the coffee. 

arlington running coachKate Marden is a coach with Team RunRun. To learn more about her or to work with her, check out her coaching page.

portland running coach

What Should I Eat During Marathon Training?

We’re talking about what to eat during marathon training, so right away – BIG DISCLAIMER! There are lots of ways to get from point A to point B when it comes to fueling. Lots of different diets and bodies, and lots of different ways to be adequately fueled for the major work you’ll be putting in while prepping for your marathon. Here, I’m sharing my favorite ideas on how to set yourself up for success during training. One of my favorite sources and my guide for writing this article is Matt Fitzgerald’s book Runner’s World Performance Nutrition for Runners. I also share many valuable resources to help you make the best decisions for you for what to eat during your marathon training. Let’s dive in! 

Along with answering the question of what you should eat during marathon training, when you eat often matters just as much for athletes training for long races. The challenge for most runners is which foods are best and which foods should be avoided. When I trained for my first marathon, many years ago, I started losing a lot of weight during my training. My performance in workouts and long runs started to suffer. I wasn’t overtraining, instead, I simply wasn’t eating properly to fuel my workouts and refill my tank. The best diet for marathon training includes a variety of healthy foods consumed prior to and after your workouts.  In addition to eating a healthy diet during training, marathoners should also be well-hydrated before beginning each workout. Drink enough fluid during and after exercise to balance fluid losses. 

MARATHONERS FOOD GUIDE

As you increase mileage and intensity during marathon training, you will need more calories compared to someone who is just working out a few times/week. To best know what and when to eat, it’s important to understand the role of basic food groups. Too much of one and not enough of another macronutrient can lead to poor performance.  

  • Carbohydrates provide an important, but relatively short lived supply of fuel for exercise. This is why as much as 70% of daily caloric intake should come from carbohydrates (examples discussed below). Carbs help to fuel your training and optimize recovery between workouts. Complex carbs are the best because they pack more nutrients than simple carbs which often have refined sugar.  Examples of simple carbs include cookies, soda & breakfast cereal.
  • Although carbs may seem like the key to fuel your running, protein is also essential because it stabilizes your blood sugar and helps you feel fuller longer.  However, protein is not a fuel source, instead it stimulates the muscle-repairing process. Insufficient protein in a runner’s diet can result in slower recovery from workouts, weaker adaptations to training and increased risk of illness, overtraining and injury. Athletes training for a full marathon must consume an adequate amount of protein to avoid these pitfalls.  Older runners require more protein, so Master runner’s need to keep this in mind.
  • Fat is the primary fuel for light to moderate intensity exercise. Fat is a backup source of fuel when you’ve depleted your carb storage. Examples of healthy fats are discussed below.  The more efficient a runner becomes, the easier it is to use fat as fuel at a lower intensity.

If you’re curious about how much of the foods in these food groups you should consume, you can look to the National Institute of Health’s article on supplements and dietary needs for some guidelines.. They provide the following daily breakdown of carbs, proteins & fats for athletes. Be aware that these ranges are broad, because the percentages that work best for athletes varies. 

  • Carbohydrates – 1.4 to 4.5 g/lb body weight (40 – 70% of daily caloric intake)
  • Proteins – .55 to .9 g/lb body weight (15 – 25%)
  • Fats – 1.2 to 2.0 g/lb body weight (20 – 40%)

TIMING MATTERS 

The best plan is to track what and when you eat throughout your training.  This way adjustments can be made. Eat carbs prior to and after your run. In fact, eating easily digestible carbohydrates in the hour before long runs generally enables runners to work out longer. If your run is longer than an hour, plan on bringing or having access to carbohydrates and fluids. Some sports drinks contain both. Finally, after an intense or long run, eat carbs and protein immediately (30 – 45 minutes after the workout).  Some of the best post-workout snacks include chocolate milk, yogurt with fruit, a fruit or green smoothie or even a peanut butter and banana sandwich.

Fats can be consumed anytime, but remember, they won’t be of much help right before a workout.  Ultimately, through trial and error, you’ll make adjustments to your diet and dial in the foods that make you feel and perform your best.

WHAT MEALS TO EAT – 3 SECTIONS OF YOUR PLATE

My team works with a Registered Dietitian when it comes to analyzing our athletes’ dietary needs.  She recommends the following guide when planning a meal.  Simply visualize your plate as having 3 separate sections as follows:

  1. Colorful low starchy vegetables & fruit 
    1. Spinach, mixed greens, red, orange & yellow peppers, tomatoes, carrots, broccoli, kale, beets.  
    2. Pears, bananas, berries, oranges, pineapple, raisins, dates
  2. Minimally processed carbohydrate rich foods
    1. Beans, lentils, hummus, peas, potatoes, quinoa, brown rice, plain yogurt, whole grain bread, whole grain pasta
  3. Lean protein rich foods
    1. Salmon, tuna, skinless poultry, eggs, lean red meat, beans, tofu

MORE FRUITS & VEGETABLES & FEWER PROCESSED FOODS

Fresh fruits & vegetables need to top your list of foods you should eat. In addition to providing carbohydrates for energy, fiber for digestion and vitamins and minerals, fruits and vegetables give us phytonutrients which promote faster post-workout recovery, tissue healing and reduce the risk of injuries, sickness and fatigue from overtraining.  Just like running a variety of workouts is the best way to train, I strongly recommend consuming a diet that is high in a variety of colored vegetables & fruits (think green leafy, bright red and orange). 

SNACK IDEAS FOR MARATHON TRAINING

I’m often asked about snacking, because marathon training can make an athlete very hungry.  It’s important not to sabotage our training by snacking on packaged foods that are essentially “empty calories” that won’t fill you up.  We need foods that will help us fuel and recover from our workouts while satisfying our hunger. Following are some good ideas.

  • Small bag of assorted nuts (cashews, almonds, dried walnuts)
  • Smoothie with yogurt and berries
  • Crackers with peanut butter + low fat chocolate milk
  • Sports drink with nuts and/or crackers with nut butter

If you’re still asking, “how much of each food category should I be consuming,” use the following table as a daily guide to eating during your marathon training.  Think of a serving size as the amount of food you’re supposed to eat during a meal.  For example, a single serving of meat or fish is 4 – 5 ozs, while a serving size of rice or pasta is ½ cup.  This chart can help you identify any shortcomings in your diet so you can make appropriate adjustments. 

Runners training for a marathon need to consume a wide variety of foods that will meet their energy needs. There’s not a single ideal amount of carbohydrates, protein, fat or other nutrients that will work for all athletes.  Every runner is different. Understanding exactly how to fuel your body with the right nutrition is a process that involves some trial and error, but it’s vital to your success.  

Here are some tips from the folks at the Academy of Nutrition and Dietetics: .

  1. Start with a full tank. It’s important to begin all exercise well hydrated and with adequate muscle fuel. 
  2. Be willing to try new products and foods and when to eat them during your training sessions.  This includes before, during and after your workouts.  This flexibility will help you determine the type & amount of food and fluid and time that work best for you.
  3. Consume fluids early and consistently to replace sweat losses. Don’t wait until you’re thirsty.

By putting in the work to learn what to eat during marathon training and when to eat it, you can be confident that you have the best possible nutritional preparation to go the distance. You put in the effort to train hard for your marathon, and you owe it to your body and to yourself to put just as much effort into fueling so that you get the most out of your training efforts! 

portland running coachDan Lyne is a coach with Team RunRun. To learn more about him or work with him, check out his coaching page.

arlington running coach

Why don’t I lose weight while running?

Increasing Your Miles Without Increasing Your Pants Size: Why You May Not Lose Weight While Running

It’s a conundrum familiar to many of us – either as a coach working with frustrated clients or as a runner wondering why the number on the scale refuses to budge – or worse, creeps up – even as our weekly mileage increases. It’s seemingly intuitive logic: “if I am burning more calories, then I should be losing weight”. So what gives?

There may be one of several reasons for this. For some runners, it’s a simple formula: increased mileage = increased energy expenditure = big spike in hunger. Running does burn calories (100 calories/mile on average, depending on your weight and intensity), but many runners – especially those just starting out – overestimate their calorie burn. The reality is that, unless you are running a significant number of miles every day, you probably aren’t burning enough calories to justify that slice of cake or those extra slices of pizza.

Think about it this way: a 140-pound woman who runs 5 miles at a moderate pace will burn approximately 450-500 calories. That may sound like a lot, but 500 calories is (roughly) 2 slices of pizza, one PB&J sandwich, a few handfuls of chips, 2-3 cookies, a few beers, one coffeeshop muffin, or one Starbucks mocha. It’s a slippery slope once you start giving yourself space to add extra calories to your daily diet, and if not done smartly, it can lead to weight gain, not the weight loss desired and expected. Remember: the average calorie deficit needed to lose one pound is 3,500 calories. That’s a lot of calories to burn or cut, so be patient with yourself!

Conversely, for runners whose main goal in increasing mileage is to shed some weight, the culprit behind the weight plateau or gain can be counterintuitive: they aren’t taking in enough calories. You may initially lose some pounds if you both add miles and seriously restrict your calorie intake – but that’s before your body cottons on to what you’re doing. Because your body doesn’t actually care if you’re 5 pounds away from your goal weight, or that you want to look good for your cousin’s beach wedding this summer. Your body cares only about functioning at optimal levels. Survival. And once you restrict your calorie intake too much, your body enters what is referred to as “starvation mode”; in effect, your metabolism slows down and your body holds onto what fat you have like a kid hanging on to their candy bucket on Halloween. And again, you’re left asking, “Why don’t I lose weight running?”

Finding the sweet spot of calories in vs. calories out isn’t always easy, but with a little trial and error, you can find that balance. Try this: keep an excruciatingly-detailed food journal for 7-10 days, in which you write down literally everything that passes your lips (except water). Write down portion size (roughly), too, as saying “one spoonful of peanut butter” can mean anything from 200 calories (the average calories in 2 tablespoons) to 800 calories if you mindlessly keep scooping. Then sit down and count out those calories (sites like Nutrition.gov and MyFitnessPal should give you accurate numbers). You may be very surprised to see that, where you thought you were doing well between lunch and dinner, you were actually consuming an extra 500 calories with those sips of hot chocolate, a bite of a donut, a handful of chips, that pre-dinner glass of wine, etc.

Past calorie overloads and/or deficits, another reason you may not be losing weight is that, as you’ve probably heard through the gym grapevine, muscle weighs more than fat. This is especially important to note for runners who are starting off with essentially no training. Heavy lifters transitioning to running won’t see the same effects. Running isn’t a massive muscle builder, but the stronger and more efficient you get as a runner, the more muscle mass you are slowly building. Remember, then, that having a healthy balance of muscle and body fat is far more important than the number on the scale, and your clothes may actually fit better as you gain lean muscle mass, even if the number on the scale isn’t budging. All of that said, muscle does burn more calories than fat, so investing the time and energy into strength training – and not focusing solely on pounding that pavement – will benefit you even more in the long run.

Finally, if you are still not losing weight and are at a total loss as to why, think about varying your routine. As your running endurance, efficiency, and strength increase, so too does your body become more acclimated to the challenges imposed upon it. If your body doesn’t need to work as hard to run that same 10-mile route you’ve always done, you simply won’t be burning as many calories. So ask your coach to incorporate some strides or tempo runs, push yourself to add some hill repeats to one run each week, and consider adding some plyometric moves to your cross-training routine. Intense bursts of exercise stoke your metabolic fire, resulting in a spike in heart rate and an uptick in calories burned.

At the end of the day, incorporating running into your life is a GOOD choice. There are many health benefits to running – physical, mental, and emotional. And, unless your physician has prescribed weight loss measures for health reasons, the number on the scale should take a back seat to the longevity-boosting effects of a consistent exercise program. We are all human, though, and want to both feel AND look our best. Taking a hard look at both your daily diet and fitness routine can lead to changes that will enable you to meet ALL of these goals.

Kate Marden is a coach with Team RunRun. To learn more about her or to work with Coach Kate, check out her coaching page.

arlington running coach

Running and Weight Loss: What You Need to Know

People often think of running and weight loss together, since running is a form of cardio exercise that burns calories. However, running does not always result in weight loss. If that is your only goal, running may not be your answer.  

With that in mind, we asked expert nutritionists and our own running coaches your most common questions about running and weight loss, so that you can make healthy decisions. 

FAQ: Will running help you lose weight?

While running may help you lose weight, everyone’s body is so different that it is hard to predict results. If your goal is weight loss, you should consult with health professionals before choosing a course of action.

heidi strickler dietitian
Heidi Strickler, Registered Sports Dietician

Heidi Strickler, a Registered Sports Dietician, says that weight loss depends on many factors. Those include your running practice, nutrition, gender, hormonal health, and even the time of year. 

“In my experience, individuals who are running with a goal of weight loss oftentimes become frustrated and mentally/emotionally burned out, and frequently end up with health issues when running is paired with caloric restriction, such as hormone disruption, poor bone health, and disordered eating patterns.” 

Similarly, Dawn Lundin, Registered Dietician, advises, “I encourage people to think about running (and other forms of physical activity) separate from changing your body shape, size or weight.  You should run because you love it, not because you want to change a number on the scale.”

Setting goals around your running is important, but weight loss may not be the right goal for you. If Coach Julia Lerner’s athletes are interested in setting a personal record or achieving a new race distance, she advises against making weight loss an additional goal. “Focus on eating enough to properly fuel your body to have great training sessions and race performance. You’ll be amazed what your body can do!” 

At Team RunRun, our coaches help you map out a running plan that incorporates a healthy, full-body approach to include your nutrition. Our main goal is to help you fall in love with running, and to train with running in a healthy way!

FAQ: What tips do you have about running to lose weight?

If you choose to focus on losing weight as one of your fitness goals, running can help, but only if it is paired with a nutrition plan and consistent training. 

coach rez nguyen
Rez Nguyen

Dawn cautions, “If your only motivation to run is to lose weight, then you may find that your expectations (losing weight) doesn’t match reality.  If runners want to change their body composition and/or lose weight, there is a specific time during their training cycle where it would be recommended. Creating too much of a calorie deficit while training puts the runner at an increased risk for developing injuries.”

When her runners are interested in weight loss, Coach Rez Nguyen recommends they pay attention to what they eat in addition to hydration, sleep, and stress. Coach Jamie Ness reminds his athletes that fitness is a journey. “Running can’t be treated like a fat-burning tool only.  You must consider the stress placed on your body and allow adequate recovery.  Given enough time you will be amazed at what you can do, but it does require time.”

At the end of the day, Heidi cautions that weight loss has much more to do with nutrition and genetics than exercise. She advises, “If you are interested in weight loss, any body composition change, or are starting a new exercise program, I ALWAYS recommend working with a Registered Sports Dietitian who specializes in runners.”  

FAQ: How much running burns 500 calories?

There is no simple formula to calculate how many calories are burned by running. Much of the formula is determined by your genetic makeup. In fact, even your fancy calorie-tracking apps may be getting it wrong! 

dawn lundin dietitian
Dawn Lundin, Registered Dietitian

Dietitian Dawn Lundlin explains it as:

“Generally speaking, you can estimate to burn 100 calories per mile you run.  This would mean that a 5 mile run would burn approximately 500 calories.  Please keep in mind that this number is a rough estimate, and calories burned while running are usually lower for people in smaller bodies and higher for those in larger bodies. The amount of calories that a person will burn is dependent on your age, gender, body composition (think fat mass versus muscle mass), type of run you are completing and your genetics.” 

Meanwhile, Heidi Strickler admits a health-professional secret:

“We really don’t know, to be perfectly honest. We have always known this is complicated, but some recent research suggests that it’s more complicated than we thought, because it appears the body compensates at a certain point, as a protective mechanism. For example, if your watch says that you burned 500 calories on an hour-long run, you may have actually only burned 400 (hypothetically speaking). This is why so many of the fitness and nutrition trackers (e.g. MyFitness Pal) are faulty, and why running for weight loss can be problematic.”

 

FAQ: Will running burn fat?

Yes, running burns fat, but not always the way you think it will. Your body generally burns both fat and carbohydrates when running. Depending on your run – and, of course, your genetics as well as other factors – your body will burn through both types of fuel. 

coach tom scott
Tom Scott

Dawn Lundlin illustrates it this way: “Let’s say someone has the ability to store 400 grams of carbohydrate as glycogen in your muscle and liver.  This is roughly 1600 calories of carbohydrate.  If you are running a marathon or ultra marathon, you will definitely use up your body’s glycogen stores during your run and start to burn fat if you do not consume any carbohydrates.  If your glycogen stores aren’t topped off, then you may start to burn fat sooner.”  

Heidi Strickler adds, “Some people burn fat more easily than others, and people with periods burn more fat in the second half of the menstrual cycle (between ovulation and your period). There is also a misconception that the fat you are burning is coming from your stomach or hips or other places where you can visibly see fat. However, much of the fat you burn comes from the fat stores in your muscles (called intramuscular triglycerides, or IMTG).” 

Coach Tom Scott adds that new runners will burn less fat than well-trained athletes, so you have to adjust your expectations based on your personal fitness. 

At the end of the day, running requires a lot of calories, and if you train regularly, you will probably end up burning both fat and carbohydrates in your body. 

FAQ: Will running make you skinny?

This question implies that you want to become “skinny” – which has a lot of implications. “Skinny” is very subjective, so it isn’t a helpful goal. While running regularly may change your body composition by building muscles you don’t already have, there is no guarantee that it will make you look any specific way.

“Your body’s shape and size is dependent on more factors than your weekly mileage. Your genetics have a big role in your body size,” says Dawn Lundin. “Remember that being skinny doesn’t guarantee you will be running your best.  Running a hilly course like the Boston marathon requires strong quads and glutes.  When muscles build strength, they grow.  I know strong runners of all body shapes and sizes.  I encourage you to appreciate your body’s uniqueness and what it can do for you versus what it looks like.”

At Team RunRun, we support all body types. Coach Tom recommends readjusting your focus to improving your overall health and happiness. When you run because you love running, you can build a healthy lifestyle that empowers you in every aspect of your life. 

FAQ: Can running build muscle?

Yes, running can build muscle as long as you are paying attention to your nutrition, too!

coach jamie ness
Jamie Ness

Since running requires a lot of effort from your muscles, if you feed them with the appropriate fuel, you can end up building muscle. 

“If you are not meeting your body’s calorie needs, then your body could potentially break down muscle mass to meet your body’s nutritional needs,” Dawn Lundlin advises. “Protein needs are important for muscle growth, but you also need to be sure you are consuming enough carbohydrates so that protein can be used to build and repair muscle.”

Giving your muscles a period of recovery after a run is important for building muscle, too. Coach Jamie says, “If your muscles are allowed to rest, recover and provided good nutrition, it can certainly build muscle.”

Meanwhile, it is important to remember that running mostly builds muscles in your legs. Dawn recommends that you add complete core and upper body exercises to build muscles throughout your body. 

With that in mind, if you have specific goals around building muscles, a running coach can help build you a custom training plan that targets those muscles while avoiding injury. 

FAQ: What tips do you have for runners who *don’t* want to lose weight?

Since running does burn a lot of calories, sometimes you need to make an effort to keep yourself at a healthy weight. Again, the answer is in paying attention to your nutrition. “When in doubt, eat. Eat often; aat enough; eat foods that you like and that taste good,” says dietitian Heidi Strickler.

coach julia lerner
Julia Lerner

Keep in mind that as you increase your running mileage, you will burn more calories. That means you need to eat more to keep from going into a calorie deficit. Coach Tom advises, “If you are fueling adequately your body will naturally find a healthy weight range and stick to it pretty closely. If you are losing too much weight you need to fuel more!”

In addition, you’ll want to pay attention to when you eat. Says Dawn Lundin, “Nutrient timing is fuel before, during and after your run.  If you’re not able to maintain your weight by honoring your body’s hunger and fullness cues, it may be helpful to work with a sports dietitian on nutrient timing.”

Running and weight loss are often interdependent, but one does not necessarily lead to the other. When considering your body and fitness goals, we encourage you to consult with health professionals. Above all, make sure your training plan supports your body in a positive way. 

Thank you to Dawn, Heidi, and our coaches for taking the time to answer these questions! If you want to discuss running and weight loss, reach out. We would love to help you build a healthy plan for your goals!

Naked Bone Broth Protein Powder Review

In this product review, coach Jamie Ness shares his honest experience using Naked Bone Broth Protein Powder to add collagen to his diet. Read on for why Jamie believes in collagen-rich diets, what he loved about Naked Bone Broth Protein Powder, and why he recommends you try it out, too!

When I was asked to review Naked Bone Broth Protein Powder, I jumped at the chance. As an avid reader of nutrition research published by World Athletics, the governing body of track and field internationally, I am always interested in adding healthy components to my diet. In an article titled Nutrition for the Treatment and Prevention of Track and Field Injuries, published in The International Journal for Sport Nutrition and Exercise Metabolism, the authors concluded that numerous studies support the use of collagen to both prevent and treat injuries. Ever since then, I have been enthusiastic about a collagen-rich diet, which bone broth is perfect for.

Bone broth is a great source of collagen, so I have tried a few over the past couple of years.  There is no doubt in my mind that injuries heal more quickly when consuming a collagen-rich diet. To review Naked Bone Broth Protein Powder, I consumed it several times before writing the article, although probably not in the most typical manner.  With the summer heat on full blast, I did not do a great deal of hot meal preparation usually associated with bone broth.  I did however add it to several meals including cottage cheese and tomato, Mediterranean salad, and spaghetti with ground turkey.  I also drank a cup straight.

Here is a summary of my pros and cons:

Pros of Naked Bone Broth Protein Powder

  • The only ingredient is beef broth protein concentrate.  In two scoops of powder you’ll get 20 grams of protein, 1 gram of fat, 150 mg of sodium and 80 mg of potassium for 90 total calories.  You’ll get nothing else.  There are no chemicals, or artificial anything.  There is no dairy, gluten, soy or GMO.
  • You get 20 servings in a 1 pound/440 gram jar making it a lot easier to store than premixed broths that must be refrigerated and take up much more space per serving.
  • The flavor is great.  I would describe it as a smooth, mild, generally good flavor.  It is probably the best tasting bone broth I have tried.

Cons of Naked Bone Broth Protein Powder

  • This stuff is messy.  The powder is very fine and kind of sticky.  It is easy to get it places you would rather not have it.
  • Mixing is not as easy as some other powders.  Naked recommends using a shaker bottle or a blender to mix.  I tried to take a short cut and just stir it.  That didn’t work very well so take the manufacturer’s advice for mixing.
  • It retails for $39.99, which is more expensive than a lot of other options

Overall I think Naked Bone Broth Protein Powder is a quality product.  With many years under my belt as both a coach and an athlete, I would certainly recommend it for anyone looking for an easy, flavorful, collagen-rich addition to their diet.

Coach Jamie Ness specializes in holistic training for strength building and recovering from injuries. Learn more about training with him here!

Vegan Naked Nutrition Shakes – A Review

We asked Team RunRun coach Erin Hunt to review the Vegan Naked Nutrition Shakes from the Naked Nutrition company, both from the perspective of runner and coach. It should be noted that she was given the product for free, but otherwise, neither coach Erin nor Team RunRun have any financial stake or affiliate interests in the company. Enjoy the review, and a maybe one of these shakes when you’re finished!

Protein powder remains a hot topic in the fitness industry. Some swear by its efficiency and believe it necessary for building muscle. Others think a well balanced meal, including protein, carbs, and fat, is the way to go post-workout. Us runners are often more focused on building endurance than muscle mass, and might not turn to powdered drink mixes unless we’re using one with carbohydrates during our runs.

I’ve gone through phases when it comes to protein powders. As a vegan, years ago I didn’t have options when it came to protein shakes. They were packed with whey protein, a dairy product. Even non-vegans often run into trouble with whey based shakes, because the concentrated form of lactose can cause upset stomachs and inflammation in consumers with the smallest levels of dairy intolerance. I’m not a big fan of artificial sweeteners either, and many powders are full of them. It takes a lot of flavoring to make a powder taste like cookies and cream or strawberry milkshakes.

However, I did see benefits of using liquid nutrition. After workouts I wasn’t always hungry, but my body needed replenishment. The convenience of grabbing something balanced, quick, and easily transportable is another huge upside to powered drinks. I’ve bought a few containers of pea protein without flavor, but they just weren’t exciting to drink. It’s been a few years since I’ve really given a nutrition shake a solid try, and I wasn’t disappointed at all by Naked Shake.

Naked Shake is a plant based protein supplement made by Naked Nutrition. Their ingredients are all words I can pronounce, including pea protein, MCT oil, banana juice, and freeze dried strawberries. I was lucky enough to try both the peanut butter blueberry and the strawberry banana flavors. Peanut butter blueberry took the crown for me, but both had great flavor that mixed well with other fruits in smoothie form.

The nutrition profile of Naked Shake is great for runners, including 8 grams of carbs, 5 grams of sugar, and 20 grams of protein in 120 calories. When drinking this shake, I didn’t feel like I had to select convenience over health. I wish I could give some constructive feedback about this product, but I love using it and will continue to incorporate it into my nutrition plan. My only request for Naked Nutrition is to make more flavors so I can try them all!

asheville running coachErin Hunt is a coach with Team RunRun. To learn more about her or to work with Coach Erin, check out her coaching page.

Q&A with a Nutrition Expert – Heidi Strickler – 2020 Update!

Runners are always looking for an edge. Heidi Strickler, Seattle-based Registered Dietitian, Certified Specialist in Sports Dietetics and Metabolic Efficiency Training Specialist, was gracious enough to answer some commonly asked questions for us a couple of years ago, and she’s back with updated answers! If you have more questions or are interested in working more in depth with a Registered Dietitian, her contact info and bio are included below!

team runrun nutrition heidi strickler

What is something you hear often by nutritionists or from athletes regarding nutrition that you disagree with and why?

Many of the common diets – keto, low-carb/high-fat (LCHF), intermittent fasting (IMF) – are not appropriate for athletes, especially female athletes. Is there a way to incorporate components of those diets in a way to boost performance and optimize overall health? Most definitely! That’s what we call “periodized nutrition” which involved shifting the type and amount of your macronutrients based on your training demands. Athletes really need to understand that the research in those diets comes from obese middle-aged men with chronic disease. Studies that do use athletes have found no performance benefits of the above-mentioned diets.

GI issues are one of the main reasons runners DNF ultra marathons. How do you go about solving this common problem for ultra runners?

I spend a lot of time on this topic with my athletes, especially my female athletes. One of the reasons for this gender difference is that women absorb less fructose molecules than men; fructose is one of the primary sugars used in many sports nutrition products. So we need to look at the ingredients of the fuel the athlete plans to use. Beyond that, we look at things like the source of carbohydrates: e.g. gels are oftentimes malabsorbed because the load on the gut is so high, so too many gels can just sit in the gut a wreak havoc, drawing water into the intestines and causing diarrhea.  Compare this to blocks/chews which athletes can regulate more easily, and the load is less. When it comes to real food, we ask similar questions, and we need to also look at the fat and protein content, the type of fiber (if any), or any artificial sweeteners or sugar alcohols that can cause GI distress. Finally, especially for my ultra-endurance athletes, we need to address flavor fatigue – e.g. because most drinks, gels, gummies, chewy candy, etc., are fruity flavored, athletes can get flavor burnout which can actually lead to nausea and prevent them from getting adequate fuel. Real food can play a critical role with this.

On another note, an area that athletes oftentimes neglect regarding GI function is hydration. Consuming a drink that is too high or too low in its osmolarity (the concentration of the drink e.g. sugar, electrolytes) can end up causing diarrhea and/or dehydration.

Regardless of your race distance, event type (cycling versus running), your gender, and your digestion, it is crucial to trial nutrition strategies in training that mimics the race duration, intensity, and climate.

What is one or two big changes a runner could make with their day to day eating that could have the biggest positive impact on performance? (of course we’re all different, but think about the general runner population and one or two changes or tweaks we could all benefit from making)?

For women: no fasted training

For all athletes: even if your daily nutrition is not ideal, prioritize your nutrition around training – go in fueled for training and according to the goals of the training session, fuel & hydrate during training as necessary, and get in proper recovery nutrition within 30-40 minutes afterwards.

What are your “go-to” fueling sources during competitions? (or recommendations). How do these fueling sources vary depending on the events you’re competing in or coaching?

My own go-to fueling strategies: I’ve been a dedicated UCAN user since 2018. UCAN’s products are really unique in that they use hydrolyzed corn starch as their carbohydrate source. This Superstarch© molecule releases into the system like a drippy faucet, rather than most sports nutrition products using simple sugars which are more like a fire hose. The result? Zero GI distress, and really stable and long-lasting energy. I don’t feel those big highs and lows that are typical for a simple sugar-based fuel, and I can take in fewer grams of carbohydrates per hour, which also reduces the risk for GI upset late in a race, run, or ride. UCAN has electrolytes (UCAN Hydrate©), carbohydrate powder (Superstarch© Energy), bars which also use their patented Superstarch©, and protein powders in both whey- and plant-based options. One of my favorite things about UCAN is that they offer Cinnamon and Cocoa-flavored carbohydrate powder, which really helps with the flavor fatigue I talked about above. I use a combination of UCAN bars, UCAN Hydrate, and their Cinnamon or Cocoa Energy for my trail runs or bike rides.

I have run several ultras using solely UCAN. But beyond UCAN, I like the Skratch chews, which I save for the last 1/3 or ¼ of my race/training when I might be craving some simple sugars, and there is less likelihood I will develop GI issues. They use as their primary sugar, and they are a bit tart, rather than overbearingly sweet. They have a lemon-lime with matcha (thus caffeine) that I love.

I also always like to have salty stuff on me for events >3 hours. I will usually have Base Salt on me as a backup, just in case my stomach turns south. Otherwise I like olives, pickles, Larabars, or flour tortillas with almond butter & salt or melted cheese. For bike rides (road or MTB) I am HUGE fan of PayDay bars – since they don’t have chocolate, they won’t melt in the heat or from the body heat coming off my back, and they are the perfect blend of sweet & salty, with carbs, protein, and fat.

Sports nutrition products I recommend: low-fructose items without artificial sweeteners or sugar alcohols:

  • UCAN
  • Skratch chews and Super Fuel
  • Nuun Sport & Endurance
  • Tailwind Endurance Fuel
  • Larabars or other whole-food based bars
  • Spring Energy
  • Base Salt, as needed

Real food I recommend: remember that real food is oftentimes just as good as packaged sports nutrition, and usually less expensive. Research studies have shown that bananas, PBJ, and chocolate milk are just as effective as sports bars and sports drinks.

  • PBJ or PBH cut into quarters
  • Trail mix (leave out chocolate if it’s warm outside) using any of the following: nuts, seeds, dried fruit, cereal, pretzels, chocolate
  • Gummy candy or fruit snacks that don’t use high fructose corn syrup
  • Candy bar such as PayDay
  • Quesadillas, pierogies, salted potatoes, salted rice balls, mashed salted sweet potatoes
  • Nut butter packets that include sugar, honey, or maple syrup
  • Olives, dolmas/dolmates/stuffed grape leaves
  • Homemade energy balls: mixing oats or cooked rice, liquid sweetener, nut butter, dried fruit (optional ingredients such as protein powder, coffee beans, spices)

We’ve seen lots of runners have low iron/anemia issues. What are some strategies for avoiding this?

There are a few components here:

  • Get lab work regularly, and make sure you have a full iron panel (ferritin, transferrin saturation, TIBC, RBC, Hct, Hgb)
  • Know if you are at risk for being low: female, heavy menstruation, endurance athlete, runner, vegan or vegetarian
  • Consume iron-rich foods, such as fortified breakfast cereals, canned beans, tofu, baked potatoes, pumpkin seeds, unsulphured blackstrap molasses, red meat, organ meat, clams, mussels, oysters, and salmon or sardines canned in oil with foods rich in vitamin C, such as strawberries, citrus, kiwi, pineapple, mango, broccoli, bell peppers, hot peppers, and tomatoes
  • Avoid calcium-rich foods when you consume high-iron foods. Calcium-rich foods include dairy (milk, cheese, yogurt, cottage cheese, ice cream) & dairy-substitutes (e.g. non-dairy milk), whey protein, almonds, edamame, calcium-set tofu, chia seeds, canned fish with bones, white beans, collard greens & kale, amaranth, calcium-fortified OJ
  • Consume iron-rich foods at least 2 hours before or after exercise, rather than within 2 hours of training. This is because exercise increases the levels of hepcidin in the body; hepcidin is a hormone that reduces liver absorption by the body.

Along the lines of iron, do you recommend supplements? Any supplements that you think the general runner population should be considering? (again, I know we’re all different, but what are some generalities regarding supplements?)

This definitely depends on the individual – gender, age, ethnicity, geography, time of year, lab work/medical history, dietary habits, sport. I always advocate for “Food first, supplement second.” However, vitamin D is one I recommend to nearly all of my athletes, at least in the winter months (October-April); 400-2,000IU will do. If an athlete trains indoors or wears sunscreen during the summer months, I will recommend that they take it year-round. Depending on dietary intake and menstrual function, I oftentimes have female athletes include a Calcium-Magnesium-D supplement. Outside of that, it really does depend, and many athletes should periodize their supplements as well.

Help us make heads or tails in terms of “carbo loading”. What does it mean? Is it a myth? Is there anything in particular we should be considering in the days leading up to a big endurance event?

Carbohydrate loading definitely has a time and a place. First, carbohydrate loading should be considered ONLY if the event in question is >90 minutes. This comes down to the amount of stored carbohydrate (glycogen) in the body and how long those stores last during exercise. Second, once you have determined that carbohydrate loading is appropriate, you need to plan for the total amount of carbohydrates that should be loaded (8-12g/kg/d), the type of carbohydrates that should be loaded (low-fiber, low-residue), and the timing of carbohydrate loading (3 days prior to the event). Finally, to really benefit from a carbohydrate loading protocol, you should also be tapering your exercise in tandem with your increased intake of carbohydrate. And always be intentional about adequate hydration!

If you could give us endurance runners one piece of advice relating to food and diet, what is the mindset, mantra, advice that you would impart on us?

Put just as much consideration into your nutrition plan as you do your training plan. Your training does not look the same every single day, so neither should your nutrition. If you adopt a “fuel for the work required” mantra, you can experience both a boost in performance, but also improved daily energy and overall chronic health. If you have questions, hire a Registered Sports Dietitian who specializes in athletes like you!

For Heidi’s bio and contact info, visit: https://gritlink.net/provider/heidi-strickler

What to Eat Before a Run

What you eat before a run can be the difference between a botched run and one that you’re excited to upload to Strava. The former takes a long Strava title to explain what went wrong, and the latter leaves that typing time for geeking out on the numbers. There’s nothing worse than going out for a 6 mile run on an empty stomach and bonking 2 miles in, riding the struggle bus home for the last 4 miles. On the other hand, downing a Chipotle sleeping pill, cleverly disguised as a burrito, also doesn’t bode well for many runs.

So what do people eat before a run? We asked coaches and team members what they prefer to eat before a run, how much time in between eating and running, and what changes about the routine before a big workout or a race.

The 3 Most Common Foods

  1. Coffee – Brew it strong, drink it black, and if you’ve prepared ahead of time, cold-brewed. Jillian Shumaker keeps cold brew concentrate on hand for early morning runs to cut down on prep time and maximize sleep before a morning run. #genius
  2. Banana – This simple, no mess, no fuss fruit is a runner’s best friend. Bananas not your jam? Try sweet potato with maple syrup and sea salt, like Mandy Raithel or watermelon like Mark Droge.
  3. Nut Butter – Straight out of the jar in a heaping tablespoon like Carrie-Ann LaBrecque or on some sort of vehicle, like toast or an english muffin.

Our personal favorite that seems to pack the perfect punch? Meghan Lelonek tends to run in the early morning and her go-to meal is 1-2 Dates dipped in PB and shot of espresso. #rocketfuel

Short on time or want it even simpler? Heather Park loves tailwind + water for her workouts and Jami Barrett always keeps a gel handy in case she needs it before a run.

Time Between Eating and Running

It only takes one time to learn that going for a run 4 hours after a light breakfast is a good recipe for bonking, so most runners have this dialed in fairly well. The consensus for the team?

20-30 minutes between eating and running with a simple pre-run meal
30-60 minutes if it’s a workout or a race, or if you ate a larger meal, increase that to 90 minutes

Coach Dan Lyne prefers a small meal of banana, oatmeal and coffee pre-run, but he’ll increase his meal size and wait 60 minutes before a morning workout and 90 minutes before a marathon start.

Eating before a Long Run or a Workout

This is where people tend to diverge a bit, as the stakes are much higher for eating the wrong food for your body before a big effort. It’s easier to shuffle through a 3 mile run on a full stomach vs. a 20 minute tempo run or a 20 miler, so most people are dialed in on what works for them. It takes trial and error to find out what works for you so that come race day, long run day, or big effort days, you’re fueled up, psyched up, and ready to go.

Heather Park has a unique take on a classic Congee, except with oatmeal, combining oatmeal porridge with kombu powder for flavor + umami, and she adds an egg in last for protein, along with a splash of soy sauce. If a sweet breakfast isn’t your thing, check out her recipe below and tweak as needed to make the perfect pre-long run meal.

When Coach Stephen Littlewood is heading out for an ultra, he goes for the Chipotle style approach with bacon, egg, cheese, jalapeño, and guacamole burrito, leaving 60-90 minutes between eating and running. His recipe? Just be sure to be heavy on the guac.

The Consensus?

When it comes to deciding what to eat before a run, what do most runners do? They keep it simple, keep it small, and test and re-test before race day.

Recipe for Savory Oatmeal Porridge with Egg

  • 1/4 cup thick-rolled oats
  • 1/2 teaspoon of homemade kombu powder (dehydrated kombu sheets in the oven that I grind into a powder)
  • 1.5 cups of water
  • pinch of salt

Combine above into a saucepan — bring to boil, then let it simmer. Stir occasionally. Oatmeal should start getting a porridge consistency — “gooey”. Add egg in and turn off heat, stir so the heat of the oatmeal gently cooks it.

Serve with a splash of soy sauce (if needed). If you want to add extra flavor, one or two drops of toasted sesame oil and/or toasted sesame seeds!

A special thanks to all the runners and coaches on the team who helped contribute to this article. Onward!

comparing running gels

Comparing Popular Running Gels with Coach Erin Hunt

Comparing Popular Running Gels, aka I tried a bunch of gels so you don’t have to, with Coach Erin Hunt.

Erin Hunt is a coach with Team RunRun. To learn more about her or to work with Coach Erin, check out her coaching page.

comparing running gels

With so many nutrition products on the market, writing your own perfect race day menu can be a big task. While you should be learning by trial and error, some runners have very specific tastes. If you are a person who regularly says “it’s a consistency thing” or “I just don’t do (fill in the blank) flavor”, this article should help you narrow down your nutrition choices.

While trying to stay as unbiased as possible, I am reviewing three categories for each product. Flavor options, consistency, and key differences in nutrient profile from other brands. We will assume that each gel is made with endurance events in mind, but some brands offer specific products for different types of efforts.

Brands compared include: GU, Maurten, Muir, Spring Energy, Clif, Honey Stinger, Endurance Tap, and Green Moose Fuel.

GU

Flavor Options: GU has the most flavor options on the market. Magda Boulet and her team have been working hard to perfect the art of flavor science. Most of the flavors are sweet; masking the flavor of simple sugars with a savory taste is hard to do. However, they do have a bitter category that includes Hops, Gingerade, and more.

Consistency: GU has a medium thick consistency. It comes out of the package easily, but you do need some water to help wash it down. GU recommends hydrating when consuming their products.

Differentials: GU offers two types of gels: Original and Roctane. Roctane gels have more electrolytes and amino acids, designed for longer, tougher, or hotter events. They also offer a variety of caffeinated products in both original and roctane.

Maurten

Flavor Options: None, really. They sell one gel, called The GEL. It doesn’t really taste like much of anything, which is kind of the point. They don’t add any extra ingredients, just the 6 required to get you from point A to point B.

Consistency: Before I tried this, many people described it to me as “crushed Jello”. I didn’t understand that until I tried it, but it’s completely accurate. Imagine mashing up your bowl of Jello with a fork and then eating it. That’s Maurten!

Differentials: Maurten’s claim to fame is their hydrogel technology which is also used in their drink mixes. The combination of ingredients is designed to be an optimum mixture to transport carbohydrates into the body during movement. According to them, this cuts down on gastrointestinal issues while eliminating added colors, preservatives and flavors that could hinder performance.

Muir

Flavor Options: Muir gets creative with their flavors, from fruity to thanksgiving dinner (sweet potato oregano). They do use molasses as a form of carbohydrate in all of their products, so all flavors have a thick molasses overtone. It can be polarizing, so I would try this one at home for the first time rather than halfway through your long run.

Consistency: Molasses level thickness. You might have to knead the package a little bit on a colder day.

Differentials: Muir uses organic, real food ingredients in all of their products. They also keep the products thick for a reason. When you chew, it sends signals to your digestive system to get ready for some food. The viscosity forces your mouth to start moving, and therefore primes your body for absorption. They also provide fast and slow burning products. The slow burning gels have more fat and protein in them from organic nut butters. These are great on a long effort or incorporated into your pre-run breakfast.

Spring Energy

Flavor Options: Spring has ten different flavors. Many of them are partnered with their athletes and a pun from that person’s name is often included in the flavor name. It’s fun to see if you have the same taste as your favorite athlete!

Consistency: Spring has more of a baby food consistency. If you have a flavor that includes berries, you’ll occasionally taste some seeds. It’s similar to a fruit smoothie you would make at home but with less liquid.

Differentials: Spring is also real food based. They have a couple of differentiating products, including a hydration gel that is more focused on electrolyte consumption than calorie intake. They also have one high calorie gel with hemp oil, and a meal replacement oatmeal gel with 300 calories. For breakfast on the go made for athletes, spring is the place to look.

Clif

Flavor Options: Clif has 9 flavors, again mostly sweet. They do have a Boston cream pie product inspired by the Boston marathon.

Consistency: Clif is a little bit thicker than GU. This one also might require a little bit of kneading on a cold morning.

Differentials: Clif’s gel department doesn’t have any products that make it super different from other brands on the market. However, because they are a bigger company, I often see them at race aid stations. I would add them on your list to try just in case you run out of your own stash during a marathon and end up grabbing one. If you are a fan of caffeine, pick up some of the double espresso. They’re great to have in your bag when you aren’t sure if you’ll have access to a cup of coffee before a run.

Honey Stinger

Flavor Options: A few fruity and one chocolate flavor. As the name implies, honey stinger uses honey as a sweetener. Expect a honey overtone to any flavor you pick. They also have a simple original honey flavor, which you don’t see much of in other brands.

Consistency: Like honey!

Differentials: Honey stinger sells both organic and non-organic products. Their story came more from an ingredient angle, as the brand was started by beekeepers. They also branch outside of endurance events, including a wrestler on their list of sponsored athletes.

Endurance Tap

Flavor Options: Endurance tap sticks with what they know, which is maple syrup. They have a caffeinated and non-caffeinated option.

Consistency: The consistency is like a thin maple syrup.

Differentials: Again, they just stick with what they know and do it well. If you like familiar tastes while running, this gel has no surprises. It’s delicious, reminds you of the pancakes you’ll eat after the run, and has the extra electrolytes you need.

Green Moose Fuel

Flavor Options: This is a new brand taking off in my town of Asheville, North Carolina. Green Moose makes avocado based gel. Right now they offer one flavor, chocolate.

Consistency: An avocado based chocolate mousse.

Differentials: Green Moose has a short shelf life, so they recommend keeping the product frozen until use. In the Asheville area, they will hand deliver. At local retailers, they provide a small freezer so your gels are fresh when you buy them. On a hot day, you can let it defrost in your pack and have a cold snack a few miles into the run. They are also fat based, so athletes who are experimenting with keto or carbohydrate cycling can easily incorporate them into their diet.

Erin Hunt is a coach with Team RunRun. To learn more about her or to work with Coach Erin, check out her coaching page.

heidi strickler nutrition coach

Q&A with a Nutrition Expert – Heidi Strickler

Runners are always looking for an edge. We’ve recently become connected with Nutrition Coach and dietician Heidi Strickler. She kindly took the time to answer some of the more commonly asked questions by Team RunRun athletes. My hunch is that we’re all going to be interested in learning more! If you have more questions or are interested in working more in depth with a Nutrition Coach, her contact info and bio are included below!

team runrun nutrition heidi strickler

What is something you hear often by nutritionists or from athletes regarding nutrition that you disagree with and why?

That there is one way of eating or diet that works for everyone. Paleo, vegan, HCLF … there are constantly new “diets” and it really comes down to eating mostly unprocessed foods. There are always hokey things in the media – some examples of misconceptions I hear a lot: don’t eat fruit with meals, eggs will increase your cholesterol, don’t eat after 8pm … when it comes to athletes, a common misconception is that cramping can be fixed mid-run by taking in electrolytes.

GI issues are one of the main reasons runners DNF ultra marathons. How do you go about solving this common problem for ultra runners?

Spending a lot of time on this topic during training. It is a combination of nutritional science and metabolism + personal individual variation. Folks tolerate different things – the key is finding what works for you. The other key is mimicking race scenario in training – in duration, climate and intensity.

The two most common causes of GI issues are incorrect hydration and lack of absorption of the type/amount of carbs

What is one or two big changes a runner could make with their day to day eating that could have the biggest positive impact on performance? (of course we’re all different, but think about the general runner population and one or two changes or tweaks we could all benefit from making)?

Timing of meals & Hydrate properly

What are your “go-to” fueling sources during competitions? (or recommendations). How do these fueling sources vary depending on the events you’re competing in or coaching?

It depends on the distance.

Water and Hammer Endurolytes fizz as a baseline.

I like to stick to real foods as much as possible, especially on longer stuff – Larabars, dates, Justin’s almond butter packets, homemade items, avocado, Lays Stax, plain white rice with miso and avocado on longer stuff.

If I use a company – I use Hammer. I respect their dedication to quality, and their science is spot on. I like their gels, their Raw Energy bars, their Endurolytes, and their Perpetuem.

We’ve seen lots of runners have low iron/anemia issues. What are some strategies for avoiding this?

Knowing whether or not you are susceptible, and strategizing your iron intake through food. There are certain times of day that are better/worse for eating high-iron foods, and there are certain foods/nutrients that can either help or hinder iron absorption.

Along the lines of iron, do you recommend supplements? Any supplements that you think the general runner population should be considering? (again, I know we’re all different, but what are some generalities regarding supplements?)

It depends – gender, age, ethnicity, geography. Food first, but if you do supplement, it needs to be quality.

I recommend every runner take vitamin D. Omega-3’s and probiotics are also high on the list. Women should take magnesium. B complex is good.

Help us make heads or tails in terms of “carbo loading”. What does it mean? Is it a myth? Is there anything in particular we should be considering in the days leading up to a big endurance event?

What we used to practice as carb loading is a huge no-no – eating a ton of carbs the day before your race is going to do nothing but cause you to feel heavy, sluggish, sleepy, and create GI issues. We do recommend carb loading for events over 90 minutes, but now the protocol starts about a week out from your race.

If you could give us endurance runners one piece of advice relating to food and diet, what is the mindset, mantra, advice that you would impart on us?

Balance, variety, moderation. Eat unprocessed foods as much as possible, and drink at least half of your body weight in fluid ounces of water daily.

Heidi Strickler, RDN CD is a Registered Dietitian with a focus in Sports and Performance Nutrition – Endurance Sports (Running, Cycling, Triathalons); Team/Field Sports (soccer, basketball, hockey, football, etc.); Strength-based Sports (CrossFit).

Heidi has been working as a Registered Dietitian in Seattle since 2014. Most of her practice was spent as a part of the multi-disciplinary sports medicine team at Experience Momentum, Inc., in Lynnwood, WA, where she worked from January 2015-January 2018, providing nutrition counseling, grocery store tours, body composition testing, and presentations on various nutrition topics to organizations, sports teams, schools, and the general public. She also coached cycling classes.

Professionally, Heidi specializes in sports and performance nutrition, and sees athletes ages 14 to 84. She works with high school, collegiate, and adult team sports, recreational runners, professional triathletes and cyclists, and obstacle course racers.
Currently, Heidi also writes monthly blogs for Trail and Ultra-Running (http://trailandultrarunning.com/community/), and offers a live Q&A on the groups Facebook page on Mondays. She also provides athlete meal plans and nutrition counseling services for interested members.

Heidi graduated with a triple degree in Dietetics, Nutrition in Sports & Exercise, and Exercise Science, from Seattle Pacific University. She finished up her nutrition schooling in Illinois, and moved back to Seattle in early 2014 to begin her career. In January 2015, she began a one-year understudy with International Olympic Committee as a part of their Sports Nutrition Diploma program. In order to advance her career and better serve her clients, Heidi is currently studying to become a Certified Specialist in Sports Dietetics (CSSD), which she will complete in February, and will be pursuing her Masters of Science in Sports & Exercise Nutrition in the fall of 2018. Have questions or interested in more info? Contact her at [email protected]