Sports nutrition
Ben Barwick is a UKA Coach in Running Fitness and works for Mind’s training partner, Full Potential. The team at Full Potential are on hand to help #TeamMind get ready for their active challenges.
When you embark on any endurance event, you need to think about your nutrition requirements during that challenge. There are a few things that will determine your nutrition intake needs during an event or training session:
- How hard the session is
- How long you’re working for
- Other factors – such as how much you’ve eaten during the day, how energised or tired you’re feeling, the weather and more.
Nutrition when you're training for a run
When you’re training for a half marathon or marathon, you’ll need to take on some extra nutrition during your runs. Getting your nutrition right will keep your energy up throughout the run. You don’t want to hit a wall!
You’ll learn what you need to eat before your longer runs. Porridge and bananas are both popular choices but won’t suit everyone. The most important thing is finding something that works for you – including the time it takes you to digest it. Small snacks such as a banana often take around an hour, leave 1-2 hours for slightly bigger snacks and light meals and 3-4 hours after large meal to digest before lacing up your trainers. Find what works for you.
Generally, you’ll want to be taking on nutrition - so, eating or drinking something especially for energy – at least every 45 minutes during the run.
Taking on a carbohydrate snack tops up our energy stores, with the aim being of maintaining blood glucose levels and preventing fatigue.
Nutrition options
The focus is getting some carbohydrates into your body. Any food that contains carbohydrates, is easy to carry and digest will be a good option. You can try dried fruit, jelly sweets or sports beans as portable options for when you’re training.
Carbohydrate sports drinks are a popular choice too. Just remember – using a drink as your nutrition might mean you’re drinking too much liquid.
Practice makes perfect
Never try something new on race day. Use your training time to practice taking on your sports nutrition and get it right for race day.
Should I use gels?
Energy gels can be an easy way to get this nutrition. They’re portable, can be easier to digest for some people and are a fast way to get energy into the body. They’re often available at marathons and other long distance events.
But gels aren’t the right choice for everyone. They can be expensive. And they can also cause gastric upset, especially at first.
If you’re keen to try gels, it’s important to try some different ones out and see what flavours and textures you enjoy. If you can, find out which ones are available at the event you’re taking part in and train with them in advance. Some gels are thick, which some people find off-putting. Once you’ve found a brand you like, stick with them.
Whatever nutrition product you decide to use on race day, make sure you’ve practiced using it during your training to make sure it’s a good fit for you and your body. Never use gels for the first time on a race day.
Benefits of caffeine
Some gels contain caffeine and these can be incredibly helpful for some people when used well. Other runners swear by an espresso before a big race.
You need to see how you respond to caffeine in training. Caffeine gels are more likely than non-caffeine gels to cause potential gastric upset, including cramping, bloating, diarrhoea and sickness.
Caffeine gel give you a burst of focus. It can be a great pick-me-up for the later stages of a marathon or ultra marathon, if you’ve trained with it and it works well for you and your body.
Hydration and electrolytes
We’ve got some advice about how to keep hydrated when training, and whether to use electrolytes, in our hot weather training blog.
Nutrition for cycling training
When you’re out for a long bike ride - 2 hours or more - you’ll need to think about taking on some additional nutrition.
You could have a drink containing carbohydrates mixed into your regular water bottle.
You might want to add some real food or gels, depending on how long you’re cycling for and the event you’re doing or training for.
Nutrition for trekking
Lightweight snacks are key – you’ll be carrying these, after all! As you’re not working as intensely compared to running and cycling, your body will be able to digest food more easily. Depending on the length of your trek, you’ll want to consider the types of foods you’re taking with you.
Dried fruit, nuts and seeds and jelly sweets can be great options. Cereal bars and flapjacks work well too.
Eating problems
An eating problem is any relationship with food that you find difficult. But eating problems and disorders are not just about food. They can be about painful feelings that you may find hard to express, face or resolve. Focusing on food can be a way of hiding these feelings and problems, including from yourself.
If your relationship with food and eating is affecting your life, you can seek help. You’ll find lots of information about eating problems on our website, including details of Mind’s services and other organisations who can support you if you experience eating problems.
Important: disclaimer
Please read this information carefully:
Full Potential is an independent service provider. Mind does not endorse or guarantee the services of Full Potential, and you take part in a training programme recommended by Full Potential at your own risk.
It’s your responsibility to consult with your GP to make sure that you’re medically and physically fit and well enough to take part in a Full Potential training programme and – as per our terms and conditions – your fundraising challenge. Mind will not be held responsible for any injury or illness related to your training or taking part in a fundraising event.
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