First of all, in an effort to "class up the place", I have gone through the archives and removed some of the more "unruly" posts regarding the gross things that can happen while running. We all know about it (those of us who are runners, anyway), so if you have any desire we can talk about them when you're interested. Nothing too gross, just your standard aches and pains of being a runner. Don't worry too much about it.
What I wanted to talk about today is food, a subject near and dear to my heart. In particular, I wanted to get into the science behind fueling for athletic activity. Last year, listening to Marathon Talk, I heard an interview in which the interviewee Matt Dixon, consultant to Olympian Ryan Hall, discussed how one of the major changes made to Ryan's training plan was to add calories. Although he was eating a healthy diet and, obviously, quite an athlete, he was nowhere near what the elite runners of the world (i.e. "The Kenyans") in terms of caloric intake, not "fueling" (taking in calories during and immediately after exercise) as well as he could. Dixon felt that an increase in caloric intake would provide beneficial results... and he seems to be right, as Hall ran the American record for the marathon at Boston this year. How did he do it?
There are several ways that we can approach this to find out why his change helped:
- Proper fueling increased his performance. In the interview, Dixon highlights the importance of fueling properly during and immediately following the workout. This involves getting good food in during the run (one can have gels, sports drinks, etc.) and getting your meals in after the workout is complete. He points out that, while many people can get out and do the run in the morning without having consumed breakfast, it's important to have something to eat afterward to reduce the physiological stress of the workout and help promote recovery, not increasing the stress caused by the absence of food. Importantly, "fueling" differs from normal "nutrition", that being the food that you eat on a normal basis not involved in your workouts. One of the things he points out is that improper fueling can lead to problems with nutrition - if you don't eat well after your workouts, those caloric deficiencies can lead to eating too much or the incorrect foods later. It's important to support your workouts so that you don't mess up and start eating junk later!
- Examine the literature to see what effects fueling has on performance. A search of Pubmed for various iterations of "nutrition" and "athletic performance" (including "endurance performance", "running", etc.) produces a multitude of articles suggesting that fueling can play an important role in performance, especially with regard to long distance endurance events (see this abstract which suggests a deficiency of nearly 7 megajoules for athletes in an endurance cycling event... it's hard to eat enough during a race!). The composition of the fuel during exercise seems to be relatively modular, with simple sugars like glucose playing the most beneficial role, with other nutrients like protein and lipids playing possible, although sometimes less effective, roles. Reviews such as this are also helpful at looking at the most recent literature. (Seriously, look at the literature if you're up for it - there's a lot of interesting stuff out there!)
- Check out the various resources on the internet outside of the literature (often inaccessible - sorry non-academics!) for additional information. Runners World is a good place to start, especially if you want some specially formulated recipes for endurance athletes, or if you're interested in going vegetarian you can good look up the No-Meat Athlete. Another good resource for fueling information is the website for Hammer Nutrition. They actually have a pretty comprehensive piece of literature on fueling before, during, and after exercise (highlighting their products, of course) that I've read before with great interest. Plus, you can download their articles for free!
In the end, what's the best way to go about it? If you look through the different avenues for developing an "athlete's palate", there are a number of truths that float to the surface. Avoid "empty" calories. Look for foods that have a low calorie density so you can eat more without consuming as many calories, if hoping to lose weight. Find the foods that fulfill your caloric needs (protein for muscle building, "slow-burning" carbs for fueling marathons, etc.). Fuel your workouts properly during and after exercise to avoid the pitfalls of binge eating later. Everything in moderation! Following the evidence and avoiding fad diets can help to not only put you in better health, but can properly fuel that performance and push you toward achieving your goals.
And, don't forget... running a marathon is a pretty great excuse to have pizza and beer afterward. Perhaps even a shower beer. Just saying.
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