Runner Nutrition and Going the Extra Mile

Forget not that the earth delights to feel your bare feet and the winds long to play with your hair. ~Kahlil Gibran

Some nutrition advise from Sports Nutritionist James Collins (from Meal Plans for Runners article):

Rest and easy days

• Less carbs, more protein
• Only one meal (breakfast or lunch) carb based
• Higher intakes of polyunsaturated fats
• Increased vegetable intake
• OK to experiment with new recipes, flavours and spices

Timing of easy run (around 30 minutes), in fasted state. By under fueling the muscles, the stress on them increases so that they adapt and become more efficient. This strategy also primes the body to break down fat and use it as fuel for training

Moderate training days

• Moderate intake of carbs and protein
• Intake can be reduced in evening
• Focus on low Glycemic Index carbs for sustained energy release
• Include polyunsaturated fats in your evening meal to promote the function of muscle cells
• Foods containing iron should also be included in three meals per week, which is vital for carrying oxygen to the working muscles and supporting energy production during endurance exercise.

Heavy training days

• Include carbs at all main meals
• Low Glycemic Index carbs for breakfast
• Higher Glycemic Index carb snacks for pre-training
• Limit fat
• Moderate protein intake
• Protein as recovery snack
• Up fluid intake
• Avoid spices, fatty or very high fibre foods

Below may be the answer to keeping energy levels high: