6 Steps to Build Your Nutrition Plan for Running Success
As a runner, you've likely experienced the overwhelming sea of information about nutrition and fueling strategies. With the plethora of advice available, it's easy to feel confused and uncertain about the best approach to optimize your performance and health. If you’re looking to create an eating plan for half marathon or marathon nutrition advice, this might be a good resource for you. As a seasoned marathoner and nutrition expert, my aim is for this blog to provide a clear and practical guide to help you build a personalized nutrition/eating plan for your training and races.
Step 1: Know What You Need
It’s important to understand what your individual needs are based on factors like your goal time, race duration, and race distance. These factors influence the number of calories, carbs, and hydration required. Asking yourself key questions about your race, such as the time of day, nutrition preferences, and energy expenditure, sets the foundation for creating a tailored plan.
General Race Day Nutrition Guidelines
If the event is 45 minutes or less:
No need to worry about fuelling
Hydration if the first priority:
16-2oz or 2 cups/hour
Electrolytes with sodium, potassium, calcium
Examples include nuun, Skratch, xact
If the event is 60 minutes and beyond:
Start fuelling around 20-45 minutes in
Aim for 30-90 grams of carbs per hour
You may need more if you're going for more than 3 hours
Calories
90-113 kcal/hour
You are aiming to maintain your glycogen stores
Step 2: Make Peace with Carbs
Carbohydrates are your friend, especially as an endurance athlete. I want to dispel the myths about carb and calorie counting and replace that with the critical role of carbs play in providing energy for the body. By prioritizing whole foods like fruits, veggies, and grains, runners can fuel effectively without the need for intensive calorie counting. This is often where I see my clients needed the most support and getting comfortable in knowing where to get their nutrients from.
Webinar feedback:
“Thank you for this informative workshop! It is super helpful to become conscious on the right steps to take.”
Step 3: Know the Nutrition Provided on Race Day
Understanding the offerings the race aid stations provide is crucial for planning your nutrition strategy. While larger races typically provide water, electrolytes, and gels, it's recommended that you try to carry your preferred nutrition to ensure you meet your specific requirements. I recommend practicing with on-course nutrition during your training to avoid surprises on race day.
Step 4: Write Out Your Plan
Creating a detailed nutrition plan for race day involves working backward from your race start time. This is where clients often need support and I help guide my clients by developing sample race day plans that include pre-race fuelling, hydration strategies, and guidelines for consuming energy during the race. By having a structured plan my clients can confidently navigate their nutrition needs before, during, and after the race.
Step 5: Practice
To ensure the best success on race day, I want to emphasizes the importance of practicing your nutrition plan during training runs. Trying out different gels, whole foods, and hydration strategies helps you identify what works best for your body. Consistent practice ensures you're well-prepared and minimizes the risk of unpleasant surprises on race day.
Webinar feedback:
“The info you provided was super useful and confirmed a lot of what I’ve learned over many years through trial and error, but it’s helpful to hear what’s actually backed by science.”
Step 6: Recover Like a Pro
Post-race recovery is often overlooked during nutrition planning but is a critical aspect of a runner's overall well-being. The recovery window, which happens between 30 and 60 minutes post exercise, is when I recommend having adequate hydration and electrolytes to replenish your cells, and nutrient-dense foods with a little bit of carbs and protein for optimal recovery. Proper nutrition during recovery not only aids in muscle repair but also contributes to long-term health and sustained performance.
Conclusion
Building a nutrition plan for your running journey doesn't have to be overwhelming. My 6-step approach simplifies the process, empowering runners to make informed choices about their fuelling strategies. By understanding individual needs, embracing carbs, considering on-course options, planning meticulously, practicing consistently, and prioritizing recovery, runners can enhance their performance, avoid common pitfalls, and enjoy a healthier running experience.
Remember, the key is to tailor your plan to suit your unique requirements, making the journey towards your running goals more enjoyable and successful. If you need more individualized support with this, as a sports nutritionist, that’s my jam and how I can help you. So please reach out and let’s chat!
