In the last few weeks, there have been a few things that have caused me to reconsider my training as far as fueling is concerned. And, if you didn't have a chance to catch my
December 28th post, I asked two questions:
- Do you fuel while you train? Why or why not?
- Do you count calories in regards to training?
It is worth going back just to read through the outstanding comments left by readers. Thank you for all the detailed responses there!
Before I explain why I am considering making major changes, I should explain my background with training nutrition (in bullet form)
- Up until now, nutrition has been the one factor in racing that I have been the LEAST concerned about. I am NOT a nutrition expert. And, for the most part, the way I have been training has been working for me.
- I am in the very low end of the BMI scale for my height (normal, not underweight) . Happy with my body, NOT trying to lose.
- I know I have a cushion of about 5 pounds that I can go down and still be at a "safe" weight for my body to still be functioning properly. This could be an advantage in racing- (possibly up to 3 minutes in the 10k), but not at the cost of my health, muscle mass, body cycles, immune system.
- I have spent a couple of years running figuring that I could afford extra sweets with more miles, and have turned myself into a sugar addict, in which I consume candy and sweets all other times of the day. (I don't think this is really healthy, but may not be totally unhealthy if it were in moderation.). It makes sense that my sugar cravings are my body's way of looking for fast calorie replacement.
- I have had no problem running 3 hours+ with no fuel (McMillan style), leaving on a stomach of just coffee and milk, and have done so in both of my previous marathon cycles. On these runs, the weather has been so cool here that I have left a bottle of water at a drop point and stopped (up to) 3 times on a 20 miler. These were slow, easy long runs. It's just they way our climate is, and it has worked OK for me.
- I have only experienced a training "bonk" once, but managed to make it home jogging. I have only bonked once in a race (Boston, 2011- probably due to dehydration), still finished, though dazed and only jogging, and for that I thank God.
- On a few of my long runs (20+ miles), I have always tested out a gel or Gatorade, just to make sure it didn't cause problems...and nothing I eat while running ever does, (while I am running, anyway).
- My interests in nutrition are primarily to: recover better, train better (while I maintain weight), and race faster.
I didn't really see a problem with training this way, until I heard a podcast (just looking for anything I hadn't heard yet), that really made me reconsider the importance of fuel to training and recovery.
The podcast (
episode 75 of Marathon Talk) featured Matt Dixon, whom Ryan Hall credits with helping him earn an American Record at Boston in April, 2011. If you listen to the podcast you will have to skip to the interview -toward the end of the show, (the interview is about 28 minutes). But, the key points that Dixon made were:
- Proper fueling is ESSENTIAL to recovery.
- Recovery is ESSENTIAL to good workouts and good racing.
- Dixon has never met an athlete (I assume elite) that was fueling properly. Ryan Hall, who has received his nutrition advice from Dixon, says that he fuels (while training, I assume) probably, "Ten times more than any other American. The only people fueling more are the Kenyans."
- The benefits of good recovery (Which proper fueling is part of) includes your entire well-being, including your IMMUNE system. (I have had some dealings with suppressed immune system. Towards the end of my first marathon training cycle, every lymph node in my body was swollen at one point. This part really hit home).
So, how should one fuel?
- Dixon recommends that you refuel as you are running.
- If you do not like to train and fuel at the same time, and like to hit the road on an empty stomach, then his suggestion is to make up the deficit of calories within 60-90 minutes after the workout. He says you don't have to count every calorie, but to have an idea that you are trying to refill your body with this fuel as soon as you can. He suggests a combination of carbohydrates and some protein.
- By refueling and resting right away (or during the workout), your body will start repairing faster for that next workout.
***
So...what am I going to do with this information? Do some experimenting.
Calories spent are easily counted for me. I burn an average of 100 calories for each mile ran. (You can use an online calculator to find out your own caloric burn).
- If I am running 8 miles as a short run, I need to make up approximately 800 calories within 60-90 minutes to properly refuel. If I run 20 miles, that means 2,000 calories. That's a LOT of calories to make up.
What's the best way to make up the caloric deficit of running?
After doing a google search on
Matt Dixon (I know this is starting to sound like and advertisement, but I am not connected in any way), I was surprised to see that
pro triathlete, James Cotter, is coached by him. In an odd coincidence, I read his wife's blog
Cotter Crunch. Lindsay put me in contact with him and this was his advice regarding fueling while running:
"For fueling now I take taking on calories during and right after workouts much more serious. I use to be in the thought that not eating during would be great to lose weight. Turns out if you don't fuel correctly, ( it) results in the big sugar cravings later that evening because you were not able to replenish the glycogen stores in the muscle.
For the run, since you don't burn as many calories and real food isn't practical, I just use liquid calories. I normally mix a fuel belt with x2 gels diluted in water and aim for 100-150 calories an hour. I also will use carbo pro with a few pinches of salt.
Post activity is normally a glass of chocolate milk/recovery solution straight away. 40 minutes later it will be a carbohydrate focused meal. The longer the run, the more calories the meal. This will help replenish all your glycogen stores, put your body in a better state to workout the next day, and prevent all your carb craving in the evening. Basically you fuel with cabs so you don't crave carbs later in the day since carbs are absorbed by the body much better when working out compared to when not."
- I, like James, (and so many of you), am going to start fueling while I run so I have less of a deficit to make up, and so that my body will have all the salts it needs to prevent cramping (which can lead to strains or tears).*
- I am wearing a fuel belt on almost all runs, so I will be used to it for a race. I hope to be better hydrated in my next marathon, and I don't want to take chances.
Who knows if this experimentation will lead to
anything great, but I am willing to give it a shot- if anything, for my immune system.
If I find it doesn't suit me, I can always go back to my old system. And, now I will be used to wearing the fuel belt I couldn't stand before.
***
Since I can't embed the podcast, here is a video featuring Dixon that is related to recovery.
I am interested in hearing any and all your thoughts on this. I am just beginning to start exploring training with fuel- so any recommendations are welcome!
* late edit: electrolyte/salt imbalances do not cause cramping ( Lore of Running, Noakes MD. 4th edition, pg 822-823). Thanks for the tip, AM
