Runners have many questions about how to fuel for top performance. The Internet abounds with answers—but how do you what’s valid? Here are some trust-worthy answers, based on research presented at the American College of Sports Medicine’s Annual Meeting (www.ACSM.org).
FUELING DURING EXERCISE
- Do elite athletes consume the recommended 30 to 60 grams of carbohydrate (120 to 240 calories) per hour during moderate/high intensity training?
Likely not. A soccer study indicates the players barely consumed half that amount (17 g carb (~70 calories)/hour of moderate intensity training and only 14 g (~55 calories) per hour during high intensity training). All athletes, including distance runners, want to experiment with consuming the recommended amount of fuel if you will be doing extended exercise. You’ll likely learn you can have greater stamina and endurance at the end of your long runs—and that can be your winning edge.
FUELING AFTER HARD EXERCISE
- Does enjoying a recovery snack after hard training actually impact the next day’s exercise session?
Yes, according to 8 female collegiate tennis players who enjoyed 680 calories of recovery food (an apple, a banana, 2 tablespoons peanut butter, and a bagel) daily for 4 weeks after high intensity strength and power training. They reported being able to train hard the next day with 10% less perceived effort compared to sessions without the recovery snack. No one “got fat”; there were no differences in body composition. Knowing that the food was available contributed to better-quality training sessions. Whether psychological or physiological, eating within an hour post-exercise made a positive difference. Perhaps you want to make refueling a consistent habit?