Recovery after exercise such as running, walking or cycling involves a number of different physiological processes. In the short term (3 to 4 hours) rehydration is the number one priority, so we need water and some electrolytes. The second priority, the replacement of glycogen fuel stores, requires carbohydrate. But what about protein?
At the end of a club run I’ve often been asked, ‘How many calories did I burn?’ The answer varies considerably but the heavier you are, and the faster you run, the more calories you’ll use per hour.
If regular marathoners don’t lose weight or get thinner, does it mean that those marathoners can’t be burning fat, else they would get thinner?
Read on, and follow through the physiological arguments on this conundrum
Recovery is about restoring glycogen (fuel) stores and muscle protein. After a race or a heavy training session, you will have depleted your muscle and liver stores of glycogen, potentially to quite low levels, and carbohydrate foods are essential in replacing those stores. Even without any overt injury, running causes micro-level damage and a net breakdown of muscle protein. Dietary protein is needed to support the increased rate of muscle protein turnover that will counteract this damage. Continue reading
Are you training for a Spring marathon, or perhaps a slightly shorter race?
As race day approaches you’ll need to think about fuel for your race – how and when to take on the extra carbohydrate fuel that you’ll need. Don’t leave it to the last minute to make your plans – you’ll need to try out everything before race day.
Your questions related to sport and exercise nutrition, nutritional health and any other topics covered in Russell-Price Sport and Wellness Nutrition’s website can be posted here.
Question from Laurie:
Sometimes when I run I feel good, energetic, but other times I feel very tired and I just want to stop and walk.
What’s going on? What does “tired” mean in this context?
Hi Laurie
Feeling tired whilst exercising is something that many of us will identify with! The feeling of tiredness suggests that we just don’t have enough energy left in our bodies to fuel that exercise any longer.
From your question, I assume that you run regularly, rather than just once in a while. There are several things to look at when trying to find out what’s going on, as below.
A balanced diet, with plenty of carbohydrates, adequate protein, vitamins and essential minerals is essential, on a day to day basis, when you are exercising regularly. Depending upon your schedule, you will need to fuel your body with carbohydrate prior to training sessions and possibly during them too. Also, don’t forget about recovery; you need to replenish those energy stores with carbohydrate as soon as possible after a run.
Please contact me if you would like to explore these questions further.
Mary
At this time of year you may be training for a Spring race, perhaps a marathon or a shorter distance. You’ll have a training plan that leads you to increase your mileage and/or put in some speed sessions. If you are increasing your training mileage you’ll need more energy. If you are training harder, and for longer, you’ll be increasing the physiological stresses on your body and you need to take precautions against those stresses having adverse effects on your overall health.
A motor racing driver needs to be strong and aerobically fit. Healthy eating and a good nutritional plan are an essential platform for ongoing training and for racing.
The single most important nutritional factor for race day is hydration; without adequate hydration, concentration levels will fall. In addition, a well thought out plan for pre-race meals and post-race recovery will provide optimum energy levels and minimise the impacts of travelling and long weekend events.
Doesn’t that sound good?
Yes, too good to be true! Like many of the so-called health messages that hit the headlines on a regular basis, however, it is based on sound scientific work.
Sounds a bit like painting by numbers, doesn’t it?
A healthy diet needs to contain adequate amounts of vitamins and minerals, but you might need to make a study of nutrition in order to work out where to find all these good things.