r/running • u/AutoModerator • 18d ago

Weekly Thread Run Nutrition Tuesday

Rules of the Road

1) Anyone is welcome to participate and share your ideas, plans, diet, and nutrition plans.

2) Promote good discussion. Simply downvoting because you disagree with someone's ideas is BAD. Instead, let them know why you disagree with them.

3) Provide sources if possible. However, anecdotes and "broscience" can lead to good discussion, and are welcome here as long as they are labeled as such.

4) Feel free to talk about anything diet or nutrition related.

5) Any suggestions/topic ideas?

14 Upvotes

81% Upvoted

33 comments sorted by

5

u/LorilyGilberger 18d ago

This might sound like a stupid question but how do you guys actually drink during a race. I mean the physical act of doing it. For me, when it comes to either taking a gel or drinking something, I feel like I need to slow down a bit to fully take it in and considering my goals I don’t want to lose time. So it’s a real conundrum to me

7

u/fabi12345678910 18d ago

During longer races, hydration is way more important than those few seconds slowing down.
Being well hydrated will improve your speed down the road (probably by a lot)

8

u/Homitu 18d ago

I mean, unless you're competing for 1st place, I don't see any issue with stopping at stations to drink while standing still or slowly walking for 10 seconds. At my fitness level, the impact of doing that is negligible. 10 seconds of a quick rest means I get a bit of a boost that enables me to run slightly faster for a short period. It balances out.

5

u/LorilyGilberger 18d ago

I mean I am quite a competitive runner. I have won a couple of local running competitions now where stopping for a few seconds here and there would have cost me. I love the advice I received and I guess I just have to practice it more.

1

u/Homitu 18d ago

That's fair. Good for you! I guess yeah practice is the only real thing to do from there then.

5

u/[deleted] 18d ago

I am in the South and it’s too hot here not to grab a water cup at the tables. I send to always wash down a gu gel every 30 mins but i can’t handle them now.

4

u/Enguehard 18d ago

I know this is going to sound pedantic, but practice. Seriously. On your training runs, practice taking gels or drinking water. Depending on how you train, there's a variety of ways to set this up.

Obviously carrying a gel is easy, but for the water, you can either carry it with you in your hand, on a belt, or in a vest (that's what I do). If you're running a loop, like around a track, you could also ask a friend to hold a bottle for you and hand it off as you run by, then practice that way.

Hopefully this helps!

4

u/Seldaren 18d ago

Camelbak pack with a bite valve.

I tried using handheld bottles, and tried belt bottles. Eventually settled on a camelbak, which I think is great.

I have yet to master the art of drinking out of a cup while running (it just splashes on my face and chest usually).

I've found gels to be pretty easy, as they just tear open. The worst for me is getting sticky stuff on my fingers, and if there's no trash can putting the empty gel in my pocket. It gets the pocket all sticky.

There's also gummies. For those, I sometimes pre-tear the package open, so it's easier to get into while I'm running.

4

u/dbikingman 18d ago

Somewhere I read if there a cups of water pinch the top together and pour it in your mouth. It will keep it from spilling down the front of you.

This theory as I’ve never tried it… yet.

Edit: Also from the same book. If you taking a cup from a volunteer try to make eye contact and point at the cup you are taking from them.

3

u/Ecstatic-Nose-2541 17d ago

I use the pinch & pour technique at a slower pace that doesn't cost me too much time but still lets me take a couple of good sips. I do this at every water station, alternating energy drink and water. I somethimes skip one or two stations when it's really cold and notice I'm not sweating all that much.

2

u/rocketstilts 17d ago

I am by no means an expert, but a bunch of races in my area are cup-less, so I just started using a running vest w/ a 1L bladder & bite valve. I'm used to using them for hiking, and it's nice to have water when I want it, not just at aid stations! And so what if I look wildly over-preparer for a 10k 😅 at least I'm not thirsty!

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u/LorilyGilberger 16d ago

That’s awesome!

1

u/LorilyGilberger 16d ago

That’s awesome!

1

u/LorilyGilberger 16d ago

That’s awesome!

1

u/bestmaokaina 18d ago

I stop at the hydration points. I really cant drink and run or else i fill up with gases lol

5

u/Beerlovr_RunningPrbs 17d ago

How do raisins work before/during long runs you guys. Gels hard to come by here (Thailand) and cannot imagine munching on a banana while moving. Plan to run a HM in early Feb, and I try not to stop while running. Feels like cheating to me.

5

u/ETuENoho 17d ago

I've heard that sour patch kids can be a decent substitute. Personally I just takes some biscuits/cookies and a soft flask of either electrolytes or a combo of electrolytes and protein water.

3

u/campingandcoffee 17d ago

I’ve used sour punch bites, fruit snacks, or gummy bears just fine! I can’t do the texture of GUs, so I don’t even try them anymore.

2

u/Ecstatic-Nose-2541 17d ago edited 16d ago

Drinking water or energy drink from a paper cup is a matter of dialing in the fastest pace you can get away with while still being able to comfortably take a big gulp. You won't lose more than a couple secs, which are well worth not bonking/dehydrating/quiting or having to haul around a flask the whole time.

Running without gels can be challenging when you're chasing an ambitious PR for a marathon. For my kind of paces and goal times in the HM though (1:30), carb loading and an early breakfast are the most important parts of my fueling plan. Gels aren't particularly tasty, so I just treat myself to a couple of mini Clif bars and a handfull of whine gums.

2

u/Beerlovr_RunningPrbs 16d ago

Thanks, got it. Time isn't a consideration at all. I rarely join races, haven't been to one in years. Running in Bangkok parks means swigging from a water bottle, and it's not easy not to choke.

1

u/Cradin 17d ago

If you carry a bottle or soft flask - perhaps a sports drink or other sugary drink you can digest might help

1

u/Beerlovr_RunningPrbs 17d ago

Sports drink definitely helps with the electrolytes. Do you think it's equal in terms of energy?

1

u/Beerlovr_RunningPrbs 17d ago

I like your style. Sweets rule 😉 Hoping to finish in under 2:30, allowing myself 35 mins per 5k, as I'm 54 and semi broken 😉

5

u/Zealot_TKO 17d ago

Anyone know of anything to prevent muscle knots, aside from water? I got some huge muscle knots in my legs

3

u/MMcPeek4 16d ago

Electrolytes! Salt!

3

u/0n1ydan5 18d ago

So this is just what I do on runs over 15km. Generally I take 750ml of water (twice this for over half marathon distance) and a carb gel for every 8km.

I also take something salty if I need it and a protein bar for immediately after run.

I always eat a pizza night before a large run and tend to keep fat around 15-20% of food intake.

I also weigh calories and macros over a week rather than a day as that allows for days to have fun but keeps me square for the whole week.

4

u/Dangerbadger 18d ago

I'm unsure on how to approach my nutrition as I begin my training next week.

Getting back into the swing of things with the C25K so I'll be keeping up with my calorie counting to aid weight loss (Nothing super restrictive. Around 1900-2000 cals)

But come Feb 2025, I will begin training for a Half Marathon in May where I plan to stop focusing on calroies and more keep myself energise, fit and healthy for the race.

Other than the obvious balanced diet is there anything I should focus on? Protein intake, Calories, Veggie intake?

3

u/Enguehard 18d ago

Protein intake is very important for sure. Do you currently track your grams of protein per day? If not, I recommend that you do and see where you end up.

If you start tracking and realize you're pretty low on protein (say 40g or less, for example) then any increase in protein will be beneficial for you. One general guideline is 1.2-1.4 grams of protein/kg of body weight, recommended in the below study:

Kato H, Suzuki K, Bannai M, Moore DR. Protein Requirements Are Elevated in Endurance Athletes after Exercise as Determined by the Indicator Amino Acid Oxidation Method. PLoS One. 2016 Jun 20;11(6):e0157406. doi: 10.1371/journal.pone.0157406. PMID: 27322029; PMCID: PMC4913918.

2

u/Dangerbadger 18d ago

Currently not as I track CICO only which has been fine for me but I've been sedentary in the past.

I'll make an effort to track the protein thanks for the tip

3

u/WorkerAmbitious2072 18d ago

Dietary fat also has a minimum. Not a nutritionist by any means by probably 50+ grams daily is a good floor. When restricting calories for weight loss sugars are the first to target then carbs in generally, most people don’t need to reduce fats and proteins so much as carbs

Carbs and their timing absolutely matter for performance though

1

u/dbikingman 18d ago

A doctor who studies this area has a simple formula for protein. She said aim for one gram of protein for each pound of your target weight.

0

u/Zealot_TKO 17d ago

nonfat greek yogurt. You are all welcome :D

4

u/marejohnston 18d ago

I’ve just made my first batch of super-muffins from ‘Rise and Run’. Hoping they will be decent (and sufficiently sweet/satisfying to wean my husband from his bakery treats).