Anemia is one of a runner’s biggest enemies. It can lead to fatigue and poor performance. The reason is a drop in the number of red blood cells in the blood, or in their hemoglobin content, which reduces oxygen delivery to your muscles. Endurance athletes are more prone to iron deficiency than sedentary people (sweat losses, hemolysis), so let’s look at how to prevent it.

The main symptoms of anemia are fatigue, getting out of breath more quickly during exercise, a higher heart rate, irritability, or looking unusually pale. A blood test is needed to assess your iron stores.

What are your daily iron needs?

In general, iron needs are about 8 mg/day for men and 18 mg/day for women, and for endurance athletes, men and women often need closer to around 20 mg/day.

Three ways to build up your iron stores:
– Eat more iron-rich foods
– Eat more foods that improve iron absorption
– Avoid factors that reduce iron absorption

Eat more iron-rich foods

Iron comes in two forms, heme iron and non-heme iron.

Heme iron is found in animal-based foods, seafood, meat, and fish. Organ meats and blood sausage are especially rich sources. It’s absorbed fairly well by the body (around 25% of intake is absorbed).

Non-heme iron is found in plant-based foods, as well as eggs, dairy products, legumes, and dried fruit. However, it’s absorbed much less efficiently, at around 5%.

Eat more foods that improve iron absorption

Iron absorption (especially non-heme iron) can be improved by pairing it with vitamin C-rich foods. Add parsley or a squeeze of lemon to your meals.

Two recipe ideas for runners

The combo Salad + Grapefruit (vitamin C) + Veal liver is a great way to top up your iron levels.

In Kenya, runners don’t eat meat every day. But they replace heme iron and protein with a simple staple, Rice + Lentils + Spinach.

Avoid reduced iron absorption

Foods and drinks containing tannins (mainly coffee and tea) reduce iron absorption. It’s recommended to have them 30 minutes before a meal or 2 hours after. Similarly, large amounts of calcium and fiber can also decrease absorption.

Digestive issues or very intense efforts can also reduce your body’s ability to absorb iron.

Which foods are highest in iron (per 100 g)?

Also, thyme is an aromatic herb that’s rich in iron (30 mg), as are spices like cumin (66 mg), curry (30 mg), and ginger (20 mg). Don’t hesitate to season your meals with these spices.

Remember, eating well matters when you train. That’s true whether you run for performance or for overall health and enjoyment.

The RunMotion Coach app shares monthly tips on the foundations of healthy sports nutrition (cutting back on sugar, alkalizing foods, antioxidants, …) alongside a personalized training plan. More nutrition advice is also provided as race day approaches.

L’article Iron Deficiency in Runners, Boost Performance With the Right Foods est apparu en premier sur RunMotion Running Coach.

You’re getting ready for a marathon and you want to nail your nutrition in the final week before race day? Looking for recipe ideas for the week before your marathon? You don’t want months of marathon training to be ruined by digestive issues or a weak carb load. So we’ll walk you through it step by step:

• What to eat 10 days before the race
• How to succeed with your carb loading
• The hydration to prioritize
• The ideal meal the day before and on race morning
• A meal plan for the final week before the marathon
• Our anti-digestive-trouble tips

The goal is to hit the start line full of energy, with a calm stomach, and ready to perform at your best.

From Day -10 to Day -3: balanced eating and a gradual gut reset

During this taper period, your training load drops. The aim is to arrive fresh, while topping up your energy stores as much as possible.

Keep your diet balanced and varied

• Starches: al dente pasta, rice, potatoes
• Lean protein: fish, white meat, eggs
• Cooked vegetables, ripe fruit, or fruit compote
• Omega-3 rich oils (canola/rapeseed, flaxseed, walnut)
• Walnuts, almonds (small amounts)

For hydration, drink water regularly, herbal tea, and a little sparkling mineral water like Rozana or Saint-Yorre. Avoid going overboard with coffee and alcohol.

Cut back on fiber: fewer raw veggies, whole grains, and legumes. This gives your gut a break and lowers the risk of digestive issues during the race.

Supercompensation tip: between Day -6 and Day -4, slightly reduce carbs (more vegetables and protein). That can make carb loading even more effective from Day -3. It’s not mandatory, but it’s a nice bonus for maximizing glycogen stores.

Meal and recipe examples from Day -10 to Day -3

• Lunch: basmati rice + fish fillet + steamed zucchini + a drizzle of olive oil
• Dinner: semi-whole wheat pasta + mild homemade tomato sauce + parmesan + applesauce
• Snack: very ripe banana or plain yogurt

You’ll find our full recipe table at the end of the article.

From Day -3 to Day -1: carb loading

At Day -3 before the race, starting Thursday if you run on Sunday, this is when you fill the tank. Focus on low to moderate glycemic index carbs:

• Steamed potatoes
• Sweet potatoes
• Brown basmati or semi-whole grain rice, buckwheat, quinoa
• Ripe bananas, fruit compotes
• A little honey or maple syrup

Keep limiting fiber: no raw veggies, no legumes, no strong spices.

To avoid: puffed cereals, rice cakes, industrial sweets and candy.

If you do a short “sharpening” workout at Day -3, remember to eat carbs right after (your recovery window is about 4 to 6 hours).

Meal and recipe ideas from Day -3 to Day -1

• Lunch: roasted sweet potatoes + chicken breast + steamed carrots
• Dinner: semi-whole grain rice + omelet + zucchini soup
• Snack: pear compote + spoonful of honey

The day before the race: simple and effective

No stress. You keep doing what you did the days before. And most importantly, you don’t stuff yourself. You don’t need multiple servings. One plate is enough because that plate already includes a bigger portion of carbs (and fewer vegetables).

• Complex carbohydrates
• Easy-to-digest cooked vegetables
• Not too much fiber, no spicy foods
• No new foods on the menu

Example of an ideal dinner: basmati rice + ham (or chicken fillet) + carrot soup + applesauce.

Avoid heavy meals, overeating, and too much fat.

Race morning: keep energy high without upsetting your stomach

Your breakfast should be eaten 3 hours before the start (for example 6:00 a.m. if the race starts at 9:00 a.m.).
Some runners prefer something lighter 2 hours 30 minutes before, that works if you’re used to it and keep the breakfast light.

Effective breakfast ideas

• Tea, herbal tea, or a mild coffee
• White bread, sports cake, or homemade pancakes
• Jam, honey, or maple syrup
• Ripe banana or fruit compote
• A little ham or tuna (if you’re used to it)

To avoid

• Fruit juice (it’s acidic)
• Raw fruit (harder to digest)
• Dairy products (can be hard to digest for some)
• Whole grain bread
• Dried fruit and nuts

Drink a little every 30 minutes (max 0.3 to 0.5 L per hour). Don’t overload on water, it won’t help and it will just send you to the bathroom. If you want, take a fruit compote 15 minutes before the start to top up carbs, 2 to 3 sips are enough.

Find our recipes for the week before a marathon

Here’s a list of simple recipes from Day -7 to race day.

Day	Breakfast	Lunch	Dinner
Day -7	Homemade pancakes (100 g white flour + 1 egg + 150 ml plant-based milk + 1/2 tsp baking powder) + applesauce + tea/herbal tea	Basmati rice + grilled salmon + steamed zucchini + canola oil + ripe banana	Al dente pasta + mild homemade tomato sauce + cooked green beans + pear compote
Day -6	2 slices white sandwich bread + salted butter + jam + banana compote + mild coffee	Steamed potatoes + roasted chicken fillet + steamed carrots + flaxseed oil + applesauce	Al dente pasta + grilled turkey fillet + butternut squash mash + apple-cinnamon compote
Day -5	Semolina cake (fine semolina + plant-based milk + light vanilla sugar) + ripe banana + light tea	Semi-whole grain rice + plain omelet (2 eggs) + steamed zucchini + walnut oil + pear compote	Slow-cooked ratatouille (eggplant, zucchini, peppers) + mango compote
Day -4	2 slices toasted white bread + honey + pear compote + herbal tea	Steamed sweet potatoes + cod + well-cooked broccoli + ripe banana	Fine semolina couscous + grilled chicken + steamed zucchini + applesauce
Day -3 (start carb loading)	Toasted white bread + honey + applesauce + light tea	Steamed sweet potatoes + grilled chicken + cooked carrots + spoonful of maple syrup	Rice + plain omelet + blended zucchini soup + banana compote
Day -2	Semolina cake + ripe banana + herbal tea	Quinoa + turkey fillet + steamed zucchini or carrot soup + spoonful of honey	White pasta + olive oil + parmesan + applesauce
Day -1 (day before race)	White bread + honey + compote + mild coffee/herbal tea	Basmati rice + grilled chicken + steamed zucchini + ripe banana	Basmati rice + ham + carrot soup + pear compote
Race day (morning, 2h30 to 3h before)	Toasted white bread (2 slices) + honey/jam + apple or banana compote + mild coffee/herbal tea Savory option: 5 to 6 spoonfuls of white rice + ham	N/A

Golden rules:

• No new foods in the final week, stick with meals and ingredients you’ve already tested in training.
• Reduce fiber gradually (less raw veggies, no legumes, cooked vegetables only or soups).
• No spicy dishes in the last 3 days.
• No alcohol (you’ll have time for a beer after!)

If you follow these steps, you’ll reach the start line full of energy with a calm stomach. Your body will have the glycogen stores it needs to chase your time goal, or simply enjoy your marathon and run strong all the way to the finish.

Have a great race!

L’article Marathon Nutrition Week: Carb Loading Plan, Hydration Tips and Easy Recipes est apparu en premier sur RunMotion Running Coach.

We all know someone who walks around with a shaker in hand, preaching the wonders of protein, without really knowing what it is or what it does. Since the boom in weight rooms, protein (in any form) has become a full-on phenomenon and now sits right at the heart of sports nutrition conversations.

Often linked to big, pumped-up muscles, these nutrients are far more important than most people think and they are essential for keeping the body functioning properly.

But far from the bodybuilder stereotype, what about runners and even more so trail runners who stack up long, repeated efforts? Why do proteins get less hype than carbohydrates, the superstars of endurance fueling? Recovery, muscle fatigue, injury prevention, performance, protein plays a key role in trail running and road running, much more than you might imagine.

So grab a pen and take notes, it might be time to rethink your grocery list…

Why protein matters for runners

What protein does in the body

No stress, you do not need to be a biology nerd to get protein. It is simple. When we eat, we give our body nutrients, each with a specific job. Protein is made up of small units called amino acids. Your body uses them like building blocks to repair and strengthen muscle.

Protein helps form muscle fibers, making them stronger and supporting their development, while also contributing to stronger bones. Tendons, joints and connective tissues also benefit, because they get reinforced too.

Proteins are built from amino acids, including the famous BCAAs (Branched-Chain Amino Acids), which your body cannot make on its own. That means you have to get BCAAs from food.

Protein and running, what is the link?

After this quick overview, you get it, protein is essential, and even more so when you train. During physical effort, especially running and trail running, repeated impact creates tiny muscle micro-tears. With every stride, the fibers you are using can get damaged. That is exactly where recovery becomes crucial.

Recovery is largely about rebuilding muscle tissue that took a hit during the session. To repair it, your body needs raw materials, and protein is one of the main ones. So yes, the connection is clear, protein is central to muscle recovery.

It helps optimize the process so your muscles can regain strength and snap after that marathon-pace workout that left you wrecked. Protein helps counter muscle catabolism, limiting breakdown and supporting faster, more efficient recovery.

And because recovery is also adaptation, protein helps you become more efficient from a muscular point of view. Think lean calves that actually work, and rock-solid quads for flying past people on climbs, especially if you add strength training, like what you can do with RunMotion Coach.

Beyond muscle repair, protein is also very filling. It digests more slowly, which helps you stay satisfied longer.

How much protein do you need?

Protein is vital for your metabolism, but you still need to use it smartly and strategically. That is why it helps to estimate your daily protein needs. Science-based guidelines typically recommend around 1.2 g/kg/day to 1.6 g/kg/day. Take those numbers as a range, because it depends on your profile (sex, age, fitness level, etc.) and also on your training load.

In sports that demand more strength (running sprints, bodybuilding, etc.), protein intake usually needs to be higher than in endurance sports like trail running or ultramarathons. But do not get it twisted, protein still matters a lot for endurance athletes too.

When and how should you take protein?

Before, during, or after training?

This is one of those hot debates where everyone shows up with their “science.” So the RunMotion Coach team is jumping in too.

Protein before training

Eating protein before a run will not give you a special muscle advantage, or at least not more than it would on any normal day. Protein can still help limit muscle catabolism and provide the BCAAs you need.

That said, it can be useful before long-duration efforts. As we said earlier, protein helps with satiety. Why? Because it helps stabilize blood sugar. Pairing protein with carbs before a long run can help you feel steady, energized and less likely to get that unbearable hunger that pushes you to overeat before the race.

Protein during exercise, useful or unnecessary?

Runners still argue about this one, should you take protein during the effort? In endurance, carbohydrates remain the primary fuel. Their role in maintaining intensity and delaying fatigue is well proven, without completely ruling out the potential value of other nutrients.

For “shorter” events, from 10K to marathon, protein during the race brings little benefit. It digests slowly, provides limited immediate energy and usually complicates your fueling plan for no real gain. Several studies show that adding protein to an already optimal carbohydrate intake does not improve performance for efforts under 3 to 4 hours (Romijn et al., 1993 ; Burke et al., 2011), while increasing the risk of GI issues.

On the other hand, for long efforts beyond 4 to 5 hours, muscle damage accumulates and the body can stay in a catabolic state for a long time. In that context, some studies suggest that combining carbs + protein during exercise may reduce markers of muscle damage and support better post-exercise recovery (Saunders et al., 2004 ; Betts & Williams, 2010), even if the goal is not an immediate performance boost.

This approach really makes sense for ultra-trail nutrition, where the duration is extreme and the mechanical load is high. Adding small amounts of protein during the effort can help overall comfort and muscle resilience, as long as you have tested your gut tolerance in training.

Protein after training for better recovery

Now you see it, the biggest payoff is after the workout. Recovery is one of the foundations of progress and performance. It depends on three essentials, nutrition, hydration and sleep.

That is when protein becomes your best ally. It helps rebuild muscle fibers damaged by impact and effort, and supports the repair process. When you time it well after training or racing, protein helps you get back to an optimal muscular state faster, just as we explained earlier.

Ideally, get protein in as soon as possible after the session (about 30 minutes to 1 hour post-workout) to take advantage of the so-called metabolic window, when the body absorbs nutrients most effectively after exercise. Protein drinks with BCAAs are often recommended because amino acids are quickly absorbed, without the longer digestion time you would have with foods like meat.

How should you get your protein?

Protein-rich foods like chicken, eggs, fish or legumes can theoretically cover an athlete’s needs. But in real life, trying to optimize every single gram can quickly kill the joy of eating, without delivering any meaningful extra recovery benefits.

That is why many runners turn to sports nutrition, dietary supplements and protein supplements, which have become widely popular.

Powders and ready-to-drink options are everywhere now, and the market can feel confusing. The goal is not to eat more protein. It is to use it at the right time, in a form that matches your training and your digestive tolerance, while staying cautious of products that are mostly marketing.

Animal vs plant protein, how do you choose?

Animal proteins (eggs, dairy, meat, fish) have long been considered the gold standard, mainly because they contain all essential amino acids in optimal proportions, and they are usually well absorbed. That makes them a strong option for muscle recovery, especially after hard or long endurance sessions.

Plant proteins (pea, rice, soy, lentils, chickpeas), once dismissed as incomplete, can also meet your needs when combined wisely. They can offer real advantages for endurance athletes, including better digestive tolerance for some runners and a lower environmental footprint.

So the best choice depends mainly on your training context, your individual tolerance and your personal preferences, not on an absolute nutritional winner.

Cow’s milk powders or plant-based alternatives, what should you pick?

Most protein supplements come from cow’s milk (whey, casein), with plant-based proteins as the main alternative.

Whey, fast-absorbing and rich in leucine, is especially effective right after exercise for recovery. Casein, slower to digest, is generally less relevant for running.

Plant-based proteins are a solid option, especially for athletes who are lactose intolerant or have a sensitive stomach.

Whatever type you choose, the quality of the raw ingredients, and especially milk quality for animal-based proteins, remains a deciding factor.

Proud of its Alpine roots, the RunMotion team points to Protéalpes, a French brand offering protein solutions tailored to the demands of running, trail running and endurance sports, aligned with the specific needs of recovery and long efforts. Check out the Protéalpes range to support the most effective recovery possible.

Now you know why protein matters before, during and after exercise. All that is left is to put these tips into practice.

L’article Protein for Runners and Trail Athletes, Recover Faster and Perform Better est apparu en premier sur RunMotion Running Coach.

Whether you run to race, feel better, or lose weight, you might be holding on to a common myth. Fat is not a runner’s enemy. Quite the opposite. Let’s look at why, and which fats are actually good for you.

Fat, a runner’s enemy?

People often think fat is the enemy of runners and a flat stomach. That’s true for saturated fats, like used frying oil. These are “burnt” fats that have gone through a lot of chemical changes. So no, I’m not going to tell you to eat fries, donuts, and the like every day Especially if you’re starting a running weight loss program!

The good fats: Omega-3 and omega-6

Polyunsaturated fatty acids, like omega-3 and omega-6, are essential in our diet. Why the complicated name? Polyunsaturated fatty acids are not saturated with hydrogen atoms. They support cell renewal. In other words, they help feed your cells and make cellular exchanges smoother, which matters for endurance performance, recovery, and long-term health.

You’ll find them in high concentrations in neurons and in the heart muscle. So your brain stays sharp, and your heart gets stronger, a real win for runners, marathon training, and trail running.

Omega-3 and omega-6 are called essential fatty acids because the human body absolutely needs them and cannot produce them on its own. So you have to get them directly from food.

So you’ll find omega-3 and omega-6 in olive oil, rapeseed oil, etc. right?

Not exactly. Olive oil is mainly rich in omega-9. For omega-3, go for rapeseed (canola) oil, soybean oil, flaxseed oil, hemp oil, and so on. For omega-6, choose sunflower oil, corn oil, grapeseed oil, and others.

Okay, one very scientific detail: in the omega pathways, your body can use enzymes to convert:
Omega-3 line: ALA (alpha-linolenic acid) –> EPA (eicosapentaenoic acid) –> DHA (docosahexaenoic acid)
Omega-6 line: LA (linoleic acid) –> GLA (gamma-linolenic acid) –> AA (arachidonic acid)

But since the body doesn’t convert these efficiently into EPA and DHA, prioritize small oily fish

Where can you find these essential fatty acids?

The foods that contain the most, as I mentioned, are small oily fish. For example sardines, mackerel, herring, and so on. Cod liver oil too, but in moderation, since cod liver can also accumulate heavy metals.

That means you can eat them regularly, as a starter for instance. Pair them with a big mixed salad, with canola oil and grapeseed oil for example. This is a cornerstone of the Mediterranean diet, which has proven benefits for longevity in people who eat this way.

So make sure your cells stay well hydrated by including quality fats. Omega-3s are essential for healthy heart function, and therefore for athletes. You can get most of your omega-3 from a balanced sports nutrition plan, but you can also top it up with dietary supplements.

If you want more nutrition tips, you get one every month in the Premium version of RunMotion Coach, and as your key goals get closer, especially for a marathon, a trail race, or if you choose a weight loss program.

L’article Omega-3 and Omega-6 for Runners, The Healthy Fats That Boost Endurance est apparu en premier sur RunMotion Running Coach.

Whether you’re just starting out or you’ve been training for years, nutrition is always a big question. Today, I’m going to walk you through the main food groups and nutrients, what “healthy eating” really means for athletes, and why it matters. You’ll also see how to apply these tips in your day-to-day life, so you can fuel your training, recovery, and performance with confidence.

What is a healthy diet for athletes?

Recommended intake for healthy eating

We learn it early on, different foods and nutrients play different roles in the body. We’re constantly told to eat a balanced diet, to get 5 servings of fruits and vegetables a day, and so on. But what does a “balanced diet” actually look like?

There are roughly 3 main food groups made up of different nutrients:

• Vegetables and fruit, sources of fiber, vitamins, and more
• Starchy foods, sources of carbohydrates (pasta, rice, etc.)
• Protein-rich foods (eggs, meat, fish, substitutes, etc.)

Oils and fats (lipids) deserve their own category, we’ll come back to them a bit later.

In recommendations from health organizations and scientific studies, the general idea is that these food groups should be split on your plate roughly like this:

You can probably guess it, this “standard plate” shifts a little when you’re adapting healthy eating to sports and endurance training.

Recommended intake for a healthy athlete’s diet

Your energy expenditure changes and increases when you train. Your needs aren’t the same anymore, so a healthy diet for athletes naturally looks different. Beyond simply eating a bit more overall, especially more starchy carbs, the balance on the plate tends to flip slightly. More or less, depending on the sport, you can think of an athlete’s healthy plate like this:

And of course, always paired with plain, unsweetened water.

So basically, what should I eat?

Now that you know how to structure your intake, here are practical details to build a healthy diet for athletes, especially endurance athletes like runners.

Starchy carbs

Starchy foods deserve a central place in your meals because they’re rich in complex carbohydrates. One key point, respect cooking times. Overcooking can raise the glycemic impact, meaning you’ll end up with something closer to fast-acting sugars, which is less ideal for daily health and steady endurance energy. For endurance efforts like running, complex carbs help build your fuel reserves. If you digest them well, choose whole grains for an even more complete option. They bring additional fiber, which supports good digestion and better carbohydrate absorption.

Vegetables and fruit

Vegetables and fruit are mainly sources of fiber and vitamins, and they also provide antioxidants. When you train a lot, you can create oxidative stress and inflammation. Fruits and vegetables support recovery and help buffer acidity, they’re often described as “alkalizing,” even when they taste acidic.

They’re essential for athletes and make a huge difference in staying healthy and energized. The only time you might reduce them slightly is as a race gets closer, especially if you’re prone to digestive issues.

Protein

Protein-rich foods are also essential for athletes. Protein supports muscle building and repair. Even if running doesn’t require a bodybuilder physique, strong, resilient muscle is a major performance and injury-prevention asset. Protein helps strengthen your muscles and improves recovery after training. There are many options, meat, with lean or white meat often preferred, eggs, and small fish.

And if you’re vegetarian or vegan, there are plenty of alternatives too, soy for example. The key is variety, so you get a more complete amino acid profile.

Legumes

Legumes, also called pulses, should be a core part of a healthy athlete’s diet. The most well-known are soybeans, peanuts, beans, peas, fava beans, and lentils.

Legumes are a great combo of complex carbs, fiber, and protein. That makes them an excellent choice, and they can help you avoid relying on animal protein at every single meal. It’s good for your health and for the planet.

Oils and fats, “good” vs “bad” fats?

Contrary to what people often think, fats aren’t simply “good” or “bad.” They’re just more calorie-dense than other foods. That said, some fats are more worth prioritizing.

There are several types of fats, but here we’ll focus on saturated and unsaturated fatty acids. Unsaturated fats are essential for health. You’ll find them in higher amounts in certain oils, rapeseed or canola oil for example, and in foods like avocado, fatty fish, and almonds. It’s a smart move to include a little bit every day.

Saturated fats are naturally present in everyday foods and can be useful, as long as they’re not eaten in very large quantities.

There are still some fats you should avoid as much as possible, trans fats. They’re common in heavily processed industrial foods, deep-frying oils, cakes, certain margarines, and more. These are modified fats created artificially. To spot them, check ingredient lists for hydrogenated oils.

If you want to go deeper on fats, there’s a blog post dedicated to them: Les graisses sont bonnes pour la santé et pour le coureur !Fats are good for your health and for runners!

Fast sugars

Fast sugars, like what you’ll find in candy, should be limited in your everyday diet. They can be useful in small amounts right before or during training, in specific forms like sports nutrition products such as Baouw. The rest of the time, though, they shouldn’t be a daily habit. In any case, you already get plenty of naturally occurring sugars from foods like fruits and vegetables. You don’t necessarily need more.

Why follow a healthy diet for athletes?

All of this sounds great, but what’s the point?

In practical terms, a healthy athlete’s diet helps you in everyday life. You feel fitter, you have more energy, and your body thanks you.

In an athlete’s routine, nutrition plays a major role in performance in training and on race day. Eating well helps you feel better during workouts, stay fresher toward the end of the session, recover faster, and deal with fewer sore muscles.

Injuries are over, or almost. Combined with solid sleep, a healthy diet significantly reduces injury risk. It doesn’t necessarily mean you can massively increase your training load overnight. But poor nutrition creates fatigue, and fatigue is behind a lot of injuries. Give yourself the best chance to stay healthy and keep progressing.

A few tips to stay motivated

Eating healthy as an athlete doesn’t mean a drastic diet or flipping your habits upside down. Adjust things gradually so your body and mind can adapt.

Also, healthy eating doesn’t mean you can’t enjoy a treat now and then. It’s even important to have fun with food. The goal is not to feel like you’re depriving yourself every day, that’s how you make it sustainable long term.

That’s why variety might be the most powerful tool to keep motivation high. Change flavors, try new recipes, make your meals enjoyable. Sometimes one small tweak changes everything.

Planning ahead is the key to success. Try to anticipate your meals as much as possible to save time. It helps you avoid grabbing pastries or whatever is easiest when you didn’t prep lunch the night before for work.

Snacks and specific nutrition

If you get snack cravings, instead of reaching for the first pack of cookies within arm’s reach, try nuts like almonds. They’re packed with valuable nutrients for athletes.

The quality of what you eat matters for a healthy athlete’s diet, especially for fresh products. Try to prioritize local and organic if you can.

If you want to learn the ideal athlete’s breakfast, how to eat before a race, or how to fuel during exercise, check out our dedicated blog articles.

Credits: Image from Freepik

L’article Healthy Eating for Endurance Athletes, What to Eat to Boost Performance est apparu en premier sur RunMotion Running Coach.

Check the labels on your everyday products and you’ll see it fast, the food industry adds sugar everywhere… Even though glucose is a key fuel for training and racing, as an endurance athlete you still want to limit added sugar. And focus on foods with a low glycemic index!

Sugar is addictive

The more sugar you eat, the more you want. It activates the brain’s reward pathway and releases dopamine, the hormone linked to desire and pleasure.

This addiction, similar to a drug dependency, affects more than 5% of French people. When sugar intake is too high, your body stores the excess as fat. That’s why high-sugar eating patterns often lead to weight gain. Over 25 years, obesity rates have doubled.

Sometimes the liver becomes inflamed and starts storing that fat too, this is NASH (non-alcoholic steatohepatitis), also known as fatty liver disease. It affects 6% of French people.

A dirt-cheap ingredient

To keep you coming back for more, manufacturers add sugar even to unlikely products like ham or pickle brine… A simple way to make sure you buy it again on your next grocery run. In cakes and pastries, sugar also acts as a preservative.

In France, 85% of produced sugar comes from sugar beet. Once the vitamins, minerals, and fiber are removed, what’s left is about 18% sucrose molecules, plain table sugar.

Sugar beet is currently overproduced, and the cost is unbeatable, €25 per ton. Once processed, sucrose is sold to manufacturers for about 50 cents per kilogram. Only wheat flour is cheaper, around 30 cents per kilogram. No surprise it’s a go-to ingredient for producing ever-cheaper ultra-processed foods.

Breakfast, a shocking sugar cocktail

Who hasn’t poured a bowl of cereal with fruit juice for the kids in the morning? Those cereal boxes with friendly cartoon characters are not as wholesome as they look. They often contain over 40% sugar. How can you tell? Look at the nutrition facts per 100 grams, the sugar line is often above 40 grams.

Fruit juices contain as much sugar as soda. For a 20cl glass, that’s about 20 grams. On top of that, when fruit juice is industrial, the quality of vitamins and minerals is usually low.

Worse, if you have a small bowl of 50 grams of cereal plus a glass of fruit juice, you’re already at 40 grams of sugar. The World Health Organization (WHO) recommends a limit of 25 grams per day…

Your blood sugar spike hits about 30 minutes after breakfast, then you or your kids crash into mid-morning hypoglycemia… If you listen to the ads, you then slip a sugary snack into the school bag and it will “hold them” until lunch. Food marketing is very good at what it does…

It’s true, sometimes it’s easier… If you want to keep cereal, choose oatmeal, we share a few ideas for athlete-friendly breakfasts.

Is the glycemic index more useful than counting grams of sugar?

The glycemic index (GI) measures how strongly a carbohydrate raises blood sugar levels. Paradoxically, foods like white bread have a high GI. You don’t think of it as “sweet,” but it can send your blood glucose soaring.

The key takeaway is that most vegetables have a low glycemic index, and many fruits do too when eaten with their fiber.

You can find a table of foods ranked by glycemic index here.

What can you replace table sugar with?

Table sugar can be replaced with agave syrup, natural stevia, coconut sugar, or certain low-GI honeys like acacia honey.

We do not recommend synthetic sweeteners such as aspartame, used in Zero or Light sodas. They can be addictive and may be harmful to health.

Food should still be a source of pleasure. Try adjusting your habits so you can combine healthy nutrition with strong energy levels for sport, training, and endurance performance. If you want to build better habits, our weight loss running programs include specific guidance. Of course, eating should also stay enjoyable.

L’article Sugar-Free Diet for Runners: Cut Cravings and Boost Endurance est apparu en premier sur RunMotion Running Coach.

The nutrition is a crucial factor for runners. A healthy diet contributes to the health and performance of runners. Whether it’s in everyday life, the weeks leading up to a race, or on race day.

RunMotion Coach has integrated nutrition content into its coaching application, in collaboration with an organic nutrition brand: Baouw. It is important for us to introduce Baouw, a company based in the Alps, firmly rooted in its values.

The Baouw Story

Baouw, created in 2017 on the shores of Lake Annecy, is above all a human adventure. The meeting of enthusiasts, with complementary expertise, led to the emergence of a nutrition brand deeply rooted in the outdoor sports world.

Gilles Galoux, an agri-food expert who has worked for major brands, has been interested in healthy and organic nutrition for several years. He wanted to create a nutrition company true to his values.

Benoit Nave wears multiple hats. A former high-level cyclist, he is an expert in the functioning of the human body: osteopath, nutritionist, and sports coach (including for Xavier Thévenard, multiple UTMB® winner). He aims to create the best possible products for athletes, with tailored nutritional inputs.

Yoann Conte is a Michelin-starred chef. His restaurant on the shores of Lake Annecy is an institution. Passionate about the mountains and sports, he contributes to creating Baouw products with tasty combinations and unique flavors.

This complementarity, along with the Baouw team of about twenty people, enables the offering of quality products, highly appreciated by the community of Baouwers…

The Baouw bars, gels, and purees, all organic, are conceived in the French Alps. The bars are certified Made in France.

Baouw, a brand deeply rooted in its values

Respect: for yourself, with products designed for health and sports. Respect for nature through organic farming that cares for the environment. And respect for current scientific knowledge.

Simplicity: healthy, raw, and minimally processed foods, without preservatives or chemical additives.

Pleasure: every day, as a snack, during training sessions and sporting challenges — to be enjoyed guilt-free, thanks to healthy ingredients.

Sharing: healthy eating with family, friends, or other nature enthusiasts. A comforting moment during effort. Sharing is also expressed through the community of Baouwers, consumers of Baouw purées and bars who advocate for healthy nutrition.

Baouw product ranges

Organic energy purées

Energy purées are particularly useful during the final third of a race when eating becomes difficult and you need energy. With no added sugar, these are truly purées, not compotes.

The idea came from the needs of ultra-trail runners. These purées were developed with athletes such as Xavier Thévenard, Benoit Girondel, and Julien Chorier. After 10 hours of effort, eating becomes challenging. Chewing becomes an effort within the effort — purées are therefore the easiest option!

The glycemic index of the purées remains moderate. It is recommended to consume one every 30 minutes while running.

We’ve talked about trail running, but you can also use them for other sports or as a healthy snack.

Baouw purée recipes include:
Banana – Kiwi – Vanilla
Raspberry – Strawberry – Basil
Pear – Apple – Mint
Sweet Potato – Carrot – Timut Pepper

Energy gels

Energy gels are often popular among marathon runners and endurance athletes, as they quickly deliver sugar to the body. We generally recommend not consuming them too early in the race to avoid blood sugar spikes.

In 2024, Baouw launched a new range of 100% natural products: energy gels. Baouw energy gels are your performance ally, with:

• 30g of carbohydrates (the same as a classic gel)
• On average 60% fruit, agave syrup (low GI of 15), and extra virgin olive oil
• A natural fruit taste with no chemical aftertaste
• Ideal for intense efforts

Baouw gel recipes include:
Red Fruits – Hibiscus
Peach – Matcha Tea
Apricot – Thyme
Banana – Vanilla
Lime – Mint
Pineapple – Coconut

Baouw electrolytes

A true revolution in hydration, these tablets contain:

• 706 mg of electrolytes per tablet, 60% more than competitors (values observed in 2024 on a sample of 11 brands)
• 4 essential minerals, 4 vitamins, and antioxidants — a complete formula
• Carefully selected ingredients for high absorption
• Natural ingredients: no artificial sweeteners, no coloring, no preservatives

Baouw electrolytes come in:
Lemon – Mint
Peach – Passion
Blackberry – Blackcurrant

Organic energy bars

Organic energy bars are useful for sports or as a healthy snack. As a snack, if you’re going for a run at lunchtime, you can have one around 11:30 a.m. Or if you’re training in the evening, you can enjoy one as an afternoon snack.

For sports, Baouw bars are particularly recommended for endurance efforts: trail running, road running, cycling, hiking, cross-country skiing, ski touring… Baouw bars are designed to provide long-lasting carbohydrates. Rich in healthy fats (from nuts and extra virgin olive oil) that are directly usable during exercise, they have a low to moderate glycemic index, ideal for endurance. This helps avoid blood sugar spikes and energy crashes.

It is recommended to eat one to two bars per hour for efforts lasting more than one hour, preferably with water.

Created by the Baouw team, Michelin-starred chef Yoann Conte ensured that the bars are delicious. You can find fruity bars (containing only the fruit’s natural sugars) or savory ones (mainly with vegetables and Guérande salt). It’s also interesting to alternate between sweet and savory for complementary nutrition.

Baouw bars are simply cold-pressed. There is no cooking, in order to preserve all the micronutrients. They contain no preservatives or additives. The antioxidants from fruits and vegetables act as natural preservatives.

Fruity Baouw bars

Raspberry – Pistachio
Vanilla – Macadamia
Banana – Pecan
Chocolate – Hazelnut

Savory Baouw bars

Olive – Cashew

Baouw protein bars (12g per bar)

Chocolate – Peanut
Red Fruits – Cashew
Apple – Cinnamon

Where to find Baouw products?

Here are all the great reasons to treat yourself with healthy, natural products. Baouw bars and purées are perfect for everyday life, training sessions, and race day.

And with such a wide variety of flavors, you’re sure to find bars and purées that will delight your taste buds!

You can find them in specialized stores (running, cycling, outdoor…) or organic shops. You can also order them from the official Baouw website. On the Baouw website, you can get a 15% discount with a promo code available in our private club (link in the RunMotion Coach app).

Photo credits: Benjamin Becker, Justin Galant

L’article Baouw: healthy sports nutrition for performance est apparu en premier sur RunMotion Running Coach.

Caffeine was considered a doping product until 2004, starting from a significant dose. Are there reasons to believe that caffeine or coffee improves performance? And from what dose and how many cups of coffee?

Mo farah, a big coffee drinker 

Mo Farah, multiple world champion and Olympic champion in the 5000m and 10000m, is known for his coffee consumption before races. In his autobiography ‘Twin Ambitions,’ he describes his preparation just before the 10000m final at the London 2012 Olympics.

‘I usually drink coffee 20 minutes before races to wake up. I have an espresso, but nothing happens. I want to be pumped up for this race, so I have a second one. As I head towards the track, I feel a big caffeine rush. I am euphoric. My hands, my legs… everything is shaking.’

What are the effects of caffeine on runners?

Numerous studies have been conducted on the subject of caffeine and performance. It is believed to stimulate the brain and muscles.

Regarding the brain, coffee has a stimulating effect that improves alertness and delays sensations of fatigue. On the muscles, caffeine helps to more quickly rebuild glycogen stores and improves endurance.

Among its other benefits, it can slightly increase the basal metabolic rate, with better mobilization of fatty acids. For these reasons, caffeine is often found in energy gels.

Misconceptions about coffee

Coffee doesn’t have a particularly diuretic effect (except at very high doses) and does not dehydrate. However, it’s important not to hydrate only with coffee. Instead, vary your intake with water or hot water beverages like tea or herbal tea, which hydrate better.

Risks at high doses

Caffeine can accelerate bowel movements and cause diarrhea, especially during physical exertion, impacting the stomach and intestinal transit. At high doses, it can temporarily speed up the heart rate before returning to normal. Additionally, caffeine can inhibit iron absorption and cause anemia, similar to how tea with theine does.

It is recommended not to exceed a dose of 10mg of caffeine per kg of body weight per day (which is 600 mg for a person weighing 60kg). A cup of coffee contains between 100 to 200mg of caffeine.

Should you drink coffee before exercise?

We recommend not drastically changing your eating habits before a race. Digestion is crucial for being in the best condition at the start of a race. Moreover, pre-race stress doesn’t aid digestion.

So you can have one or two espressos before a race, or even one or two energy gels with caffeine during the race. But no more.

Should you drink coffee during exercise?

Some cyclists or ultra-trail runners avoid any coffee for 3 weeks before a race. Then, they consume a gel or food with caffeine during the race, especially at night. This gives an additional boost because the body has gotten used to not absorbing it in the previous weeks.

However, it is advisable to take caffeine in the last part of the race and not too early. The boosting effect will be more effective, and if taken too early, its diuretic effect can dehydrate and cause cramps.

Remember, it’s not a miracle food that will help you achieve your goals, but rather a balanced diet and regular training.

L’article Does coffee make you run faster? est apparu en premier sur RunMotion Running Coach.

Opinions often vary when it comes to nutrition during exertion. On one side, there are proponents of energy bars; on the other, advocates for gels. But what exactly distinguishes these two options? To help you make an informed decision about whether to use energy gels or bars for nutrition in running or trail running, I will explore their respective advantages and disadvantages.

Nutrition during exertion: why is it important? 

When you engage in prolonged physical activities such as running for miles, your body consumes energy. This energy comes from the food we eat, particularly from carbohydrates. The longer you engage in the activity, the more your carbohydrate reserves deplete. That’s where nutrition during exertion plays a crucial role, utilizing products designed to replenish your energy, such as gels and bars.

If you’re looking to understand the specifics of how and why to fuel yourself during a race, be sure to check out our detailed blog post on this topic.

Are energy gels a worthwhile bet?

Energy gels are popular among runners for good reason—they offer several benefits for consumption during races. Typically high in carbohydrates, gels provide a rapid energy boost which is essential during long-distance events.

Gels are convenient; they don’t melt or harden in different weather conditions. To use, simply tear open the packet and consume the gel for an instant dose of carbohydrates. Their semi-liquid form not only makes them easy to ingest but also contributes slightly to rehydration, thanks to the water and sodium in their ingredients. However, it is recommended to take them with a few sips of water to help dilute the sugar concentration, aiding both absorption and digestion.

Despite these advantages, the taste of energy gels can be off-putting for some. It’s wise to experiment with different brands to find one that suits your palate and doesn’t disrupt your focus on race day. For instance, Maurten gels are favored for their mild sweetness and efficiency, while Baouw‘s new natural gels offer an alternative with less processed ingredients.

However, energy gels do come with risks.
They contain a high concentration of sugars and may not suit everyone. Some runners might experience stomach cramps or nausea shortly after consumption. Digestive discomfort is a common challenge when eating during a race, making it crucial to test gels during training runs to ensure they agree with your stomach.

Energy bars: effective against energy slumps?

Energy bars are a reliable source of carbohydrates during exertion, offering a diverse range to suit any taste. However, it’s important to select the right type of bar.
Some are formulated for recovery, containing high levels of protein that may hinder digestion during physical activity and might not be necessary.

One of the main benefits of energy bars is their similarity to real food, which can be psychologically satisfying. Chewing a bar facilitates a gradual, more sustained release of energy. Additionally, bars typically have a lower glycemic index than gels, which helps maintain more stable blood sugar levels, providing a prolonged energy supply perfect for extended activities.

Despite these advantages, bars are not without their drawbacks.
They are less effective for quick energy needs. Their complex composition, often including cereals and dried fruits, can make them challenging to eat and digest during intense efforts like marathon running.

The consistency of bars can also vary with temperature changes: they may harden in cold weather, making them difficult to chew, or become sticky and messy in hot conditions, complicating consumption and handling. This variability can present a significant inconvenience under varying climatic conditions.

Verdict: gels or bars? 

Choosing between energy gels and bars largely depends on personal preference and how well your body can digest these products during physical exertion. It’s crucial to test your nutrition under conditions similar to those you’ll encounter on race day to find what works best for you.

Gels are ideal for a quick carbohydrate boost—perfect for those moments when you need immediate replenishment. On the other hand, bars better suit longer efforts as they provide a more sustained energy release, thanks to their lower glycemic index and solid food format.

At RunMotion Coach, we often use both options to cover all bases. The strategy of combining gels and bars can offer the advantages of both quick energy and prolonged sustenance.

If you prefer not to choose between the two, another option is purees, which serve as a middle ground. For example, Baouw purees use natural ingredients to deliver carbohydrates efficiently and are incredibly palatable. This makes them a practical compromise, combining the best features of both gels and bars.

L’article Energy gels or bars? Making the right choice est apparu en premier sur RunMotion Running Coach.

When you choose to fast, you must adapt in many ways to optimize this period.
If you participate in sports such as running or trail running, you may wonder how to continue training while fasting. Should you stop training? Act as if nothing has changed? Modify your sessions? Below are some key points on how to adapt your training during a fasting period.

The different types of fasting

To determine how to train during a fasting period, you first need to identify the type of fast you will undertake. During a dry fast (abstaining from both food and drink for several days and nights), it is advisable to suspend your training, unless you are under close supervision by health professionals.

On the other hand, with an “intermittent” fast (like that observed during Ramadan, where no food is consumed during daylight hours and meals are scheduled for specific times), the situation is different. In this case, you can continue to train but must adhere to certain rules to ensure safety.

There are also other forms of fasting, such as water fasting, which allows for the consumption of water, and partial fasting, where you can consume fruit juices or vegetable broths over several days. In these instances, the same safety rules applied to intermittent fasting should be followed.

Training during Ramadan

Ramadan is considered an intermittent fast, as it involves abstaining from both food and liquids for over 14 consecutive hours, with eating permitted only during a specific period at night. This schedule allows for the continuation of training, though it should be kept at low intensity and short duration, ideally no more than four times a week (every other day).

Training in the morning

Ideally, training should be conducted early in the morning to capitalize on the food consumed the night before. This approach helps replenish energy levels post-training and prepares you for the day ahead, minimizing the risks associated with training on an empty stomach. For more insights, explore the benefits of running on an empty stomach in the morning.

Training in the evening

Another viable option is to train in the evening, after the fasting period ends. This allows for a pre-training snack and a post-training meal, aiding in recovery and energy replenishment. However, it’s crucial to assess your fatigue levels before training to avoid overexertion.

Midday training is discouraged

Training during the day, and thus during the fasting hours, is generally advised against—particularly in hot weather during the spring or summer months. Daytime training risks depleting your energy reserves without a chance to replenish them until much later, which could lead to severe dehydration and symptoms like headaches, dizziness, and even fainting.

What about running?

For running specifically, the recommended approach involves 30 to 50 minutes of fundamental endurance work at a pace comfortable enough to maintain a conversation. This type of training is sustainable and less likely to deplete your energy reserves dramatically during the fasting period.

The risks of training during a fast

Training while fasting inevitably carries risks. The body is more tired and has less energy, so it is crucial to engage in low-intensity and short-duration exercises. The goal should be to maintain your current fitness level rather than to improve it.

Be aware of your capabilities

If you are not accustomed to physical activity, starting during a fasting period may not be a good idea. Similarly, a high-level athlete will not have the same training load as an amateur athlete. Someone who knows themselves well might be able to maintain high-intensity sessions but only once or twice a week.

Main risks

The primary risks include injury or extreme fatigue after training, with an inability to recover. Pushing your limits too far can lead to fainting due to lack of hydration and nourishment. In any case, listen to your body carefully.

Scientific research

To date, there are no sufficiently numerous and rigorous scientific studies to conclude regarding the therapeutic or preventive efficacy of fasting. Abroad, some clinics offer medically supervised fasting programs.

L’article How to train during a fasting period? est apparu en premier sur RunMotion Running Coach.

If you’ve stumbled upon this article, chances are you’re curious about the optimal way to fuel your body during a race. You’re in the right place! This piece will cover the fundamental principles of nutrition and energy expenditure during physical exertion. Armed with this knowledge, you’ll be able to craft a nutrition strategy like a pro!

Energy expenditure explained 

Let’s start with the basics. If you need to eat during a race, it’s because your physical exertion consumes energy. This energy comes directly from the foods you consume. There’s nothing mystical about it; the energy must originate from somewhere. Essentially, nutrition acts as the fuel your body requires to keep moving.

First, let’s estimate the amount of energy your body will need throughout your race. Consider this: a graph published by Minetti in 1994 illustrates the energy costs of running based on the slope of the terrain. For trail runners, imagine a road as a type of path—broader and composed of firmer, more cohesive materials than soil or pebbles.

Roads facilitate rapid movement, allowing for faster travel than even elite runners like Kilian Jornet, often with the aid of vehicles. For instance, it requires approximately 3.4 Joules (the unit for energy measurement, where 1 kcal = 4.184 Joules) to run one meter per kilogram on flat ground. This energy demand increases to about 10 Joules per meter per kilogram on a 25% incline.

However, determining your energy needs isn’t as simple as matching the caloric expenditure indicated by the graph. Humans utilize two main types of fuel sources, which adds a layer of complexity to the task—but don’t worry, it’s manageable!

The two primary fuels: Fats and Glycogen

The body relies on two types of substrates during exertion: fats (lipids) and glycogen. These are crucial for powering movement, as discussed earlier. Lipids store fats and glycogen stores carbohydrates, both ready to convert into energy.

Storage and breakdown differences:

• Lipids store throughout the body in large quantities, serving as a plentiful energy source that can be tapped into during prolonged low-intensity efforts.
• Glycogen stores only in your liver and muscles, with reserves much smaller (about 34 kcal/kg), quickly depleting and making them a critical but limited resource during high-intensity activities.

In an ideal scenario, one could potentially cover vast distances using primarily lipids, without needing to consume additional food. However, the body’s energy source allocation—lipids or glycogen—depends significantly on the intensity of the activity:

• Low Intensity: Primarily uses lipids
• High Intensity: Almost exclusively uses glycogen

During an exercise test on a track, our co-founder Guillaume Adam’s substrate usage provided a clear illustration of this dynamic. His body utilized a lower than average amount of fats, emphasizing how glycogen becomes the predominant source of energy as intensity increases.

Implications for nutrition:

This predominance of glycogen, especially given its limited storage, underscores the importance of consuming carbohydrates during physical activities, even those of long duration and low intensity. Ensuring adequate glycogen stores is essential to maintain performance and prevent fatigue.

How to eat during effort?

You should think of your body as a car with a fuel tank that depletes as you move. Just like a car, you stop occasionally to refuel so you don’t run out of gas in the middle of your race. However, during a race, you won’t just refuel when you’re nearly empty; you’ll aim to replenish regularly in moderate amounts to continue running without vomiting all your nutrition back up.

Moreover, muscles cannot absorb a large amount of carbohydrates at once. It is often said that they are limited to a rate of 1g/min, and this can increase to 1.5g/min if you mix glucose with fructose. Therefore, you cannot ingest more than 60g – 90g of carbohydrates per hour of running, and with a lot of training, you may be able to increase this to 120g/h like some pros.

In the case of a medium-duration race (2h – 6h), it’s possible to sustain yourself only with personal nutrition in the form of bars or gels, but beyond this, it is advisable to vary your diet to avoid getting sick from foods that are too rich in sugars.

Getting used to eating during effort

Indeed, in adapting to the conditions of a race, improving how you handle nutrition is crucial. Getting accustomed to eating during a session will help your body adapt to digesting calorie-rich foods during physical effort and also enable you to familiarize yourself with various nutrition options before a race. Indeed, there are many different types of nutrition products on the market, and not all of them may suit you.

It’s important to try various brands and nutrition products while getting used to your training to find out which one works best for you. For example, on your long, low-intensity outings, experiment with eating and testing different products even if you don’t necessarily need to fuel up. This practice can ensure that you understand how to manage your nutrition optimally on race day, avoiding any gastrointestinal surprises and maintaining energy levels throughout.

Plan your nutrition strategy for your race 

Before a race, try to plan your nutrition so that you don’t have to think too much during the effort. To do this, look at the profile of the race and identify places that seem suitable for eating as well as the locations of aid stations along the course.

For eating, we advise doing so on uphill or less technical sections (for trail running), this way you can focus your attention on your nutrition without the risk of falling.

Once you’ve pinpointed the spots on the course where it would be ideal to eat (always regularly), all that’s left is to know the amount of nutrition you need to ingest.

For this purpose, we have created a planning tool that can give you information on the estimated energy expenditures for your race and the amount of carbohydrates you need to consume per hour.

This tool also provides an example of a nutrition pack with bars and gels to give you an idea (try to adjust based on the nutrition you have available).

Happy racing!

L’article Nutrition during physical exertion: essential scientific insights  est apparu en premier sur RunMotion Running Coach.

Are you gearing up for a half marathon in the near future? Numerous runners ponder the best way to fuel for a half marathon. It’s a distance that exceeds a 10K run but doesn’t demand the extensive nutrition needed for a full marathon. Let’s explore fueling strategies for a half-marathon in detail.

The specifics of fueling for a Half-Marathon

In the context of a half marathon, runners don’t face the notorious ‘wall’ that typically emerges around the 30th to 35th kilometer in a full marathon. Nonetheless, during the 1.5 to 2 hours of running a half marathon, carbohydrate reserves begin to dwindle. It’s crucial to recognize that these carbohydrate reserves are the most efficient source of energy for endurance distances. Thus, ensuring that your carbohydrate reserves are adequately stocked before the race begins is essential. A 70kg runner will expend approximately 1500 kcal over the course of a half marathon.

Glycogen stores within the body are finite, capped at around 2000 to 2200 kcal for glycogen stored in both the liver and muscles combined. If these stores are optimized before the race and replenished in the morning of the race day, there’s no need for additional intake during the event itself. Conversely, if your glycogen stores are not fully prepared, consuming carbohydrates during the race becomes beneficial for sustaining your energy levels throughout the half marathon.

Optimizing carbohydrate stores before your Half-Marathon

Maximizing your glycogen stores in the days preceding the race is crucial. This process involves a strategic carbohydrate load. Prioritize the consumption of carbohydrates through easily digestible foods in the days leading up to your event.

On race morning, it’s essential to eat adequately without overindulging. Your goal is to fuel up without consuming so much that you risk side stitches. Aim to eat a substantial meal about 3 hours before the race to ensure proper digestion. Suitable food options include pancakes, ‘sport’ specific cakes, honey, fruit compote, or even a modest serving of rice paired with ham or tuna.

Hydration is equally important, so make sure to drink plenty of fluids such as tea, herbal tea, and water. Keep a water bottle handy and take small sips regularly right up to the start of the race.

Hydration and nutrition during the Half-Marathon

If your carbohydrate reserves have been adequately prepared before the race, the stored 2000 kcal should be enough to sustain you through the entirety of the half-marathon. Nonetheless, pre-race anxiety can sometimes lead to a slight depletion of these reserves. In such cases, consuming a carbohydrate source, such as an energy gel, between the 12th and 15th kilometer can prove beneficial.

Apart from offering a psychological uplift, this timely intake can also provide a much-needed energy surge in the final stages of the race. For a half marathon, a single gel, taken 20 to 30 minutes before crossing the finish line, is typically sufficient.

Hydration remains a critical factor. Drinking a few sips of water around the 10th and 15th kilometer markers is advisable to maintain throat hydration and provide a bit of moisture, particularly on warmer days when temperatures exceed 20 degrees Celsius.

To ensure a smooth race day, familiarize yourself with the locations of hydration stations beforehand by checking the official race website. This planning can help you avoid any unwelcome surprises and keep your focus on the race.

Fueling during a Half-Marathon: adjusting to your goal and runner profile

For those familiar with long distances, carbohydrate intake during the race might not be necessary. If you’re gearing up for a marathon and using a half-marathon as preparation, testing your limits without extra carbohydrates can be beneficial, aiming for a slightly quicker pace than your marathon goal.

Runners more accustomed to shorter distances may find carbohydrate intake during the race reassuring.

Post-race, it’s crucial to hydrate and refuel to aid recovery, especially if the half-marathon is part of your marathon training.

Regardless, adequate training for the half-marathon is vital, as the distance and its repetitive impact require a conditioned body. Tailoring your training to fit your needs is key, something the RunMotion Coach app can help with.

L’article How to fuel for a Half-Marathon? est apparu en premier sur RunMotion Running Coach.