Hello Runner,
How are you this week? I hope everything is ok with you!
My week was good, apart from a stye that appeared in my eye on Monday. I've been lighter on the training and heavier on the work!
If you're active on social media, especially Instagram, you've probably seen a lot of runners/cyclists and even "influencers" posting what they eat during training/competitions. For a while now, this has become a fever!
But after all, do you also need intra-workout nutrition?
Intra-workout nutrition refers to consuming nutrients during your run/cycling (endurance sports). Yes, ok, but why? To maintain energy levels, hydrate and maintain electrolyte balance, improve endurance, and aid in recovery.
→ Some runners need nutrients during long races or very intensive training. If your workouts are over 60-70 minutes, are very intense, or if your volume is high, you need to fuel those workouts.
When I talk about high-volume training, it would be:
2 trainings per day
Training for 2+ hours per day
We can include half-marathon runners, marathon runners, long-distance runners, triathletes, trail runners, long-distance cyclists, and runners who have previously eaten too few carbohydrates.
Recommendations
Effective Intra-workout Nutrition
There are countless nutrition products available on the market. They make fueling for runs a lot easier.
Sports nutrition products are often portable and take up very little space. Also, offers quick and easy, digested nutrition. This will fuel your km/miles and prevent fatigue during intense or prolonged periods of exercise.
Choose the Right Carbohydrates
During long runs, carbs will help keep your blood sugar stable, which will allow your glycogen stores to last longer.
→ Even with the help of intra-workout nutrition, what will ensure the success of your workouts and long runs will be the meals you eat beforehand (the day before and up to 6 hours before the run), which will fill your muscle glycogen stores.
When we run, our body uses the glycogen stored in our muscles as a source of energy. If your reserves are low, the chances of breaking down during the run are very high.
Intra-workout carbs help a lot, but they won't give you instant energy when you need it. So the rule here is always to keep your glycogen stores full.
Fast-digesting carbohydrates like dextrose, maltodextrin, glucose, and fructose are excellent choices.
Opt for digestible carbs such as energy gels, chews, or sports drinks.
→ Liquids are easier to ingest and process, so you may want to start with a carb-rich sports drink!
some gel brands
Stay Hydrated
Fluid intake is crucial for maintaining performance and preventing heat-related issues.
Often, when you feel thirsty during a run, it is a sign that you are already dehydrated (significant sodium loss). And during a long run, if you become dehydrated, the chances of crashing are very high.
Hydration is one of the most complicated topics in nutrition because it is extremely individual. For long-distance runners, the ideal is to calculate your sweat rate to know roughly how much water you should drink during races.
For running lasting longer than 90 minutes (more than 1 hour and 30 minutes), planned hydration should be adopted.
If you have not calculated your sweat rate and do not have a personalized hydration plan, below is a general rule for fluid intake during races lasting longer than 70 minutes.
Drink 150-200 ml of water every 15-20 minutes (after 70 minutes) or 500-600 ml per hour.
Electrolyte balance
In long races, maintaining electrolyte balance is also essential.
→ Sometimes you sweat a little, but you lose a lot of sodium. This can confuse you and lead to dehydration, which can ruin your runs.
On average, endurance athletes lose 0.5-1.3g of sodium/L.
Dehydration is what causes the most electrolyte loss, not sweating!
The main electrolyte for water retention in plasma is sodium, followed by chloride. When purchasing electrolytes, make sure that the mineral in the highest quantity is sodium, not potassium or others.
As with hydration, recommendations vary. But it is usually based on an average:
500-1.200mg of sodium/ hour
It can be in the form of effervescent tablets, powder, or capsules
If you choose tablets: dilute the proportional amount in water or a carbohydrate drink.
If you decide capsules: take 1 or 2 servings 30 minutes after the 60th minute.
→ Some carb gels already contain sodium, usually 200mg of sodium per gel. This can be very useful, so you don't have to carry so much with you to training sessions and races.
Some electrolyte brands
Timing Is Key
→ Light-intensity runs/cycling <60 minutes do not require carbohydrate intake during the run.
→ Moderate-high intensity runs of 60 to 75 minutes can be done with a carbohydrate rinse to improve physical capacity. Mouthwash with 25ml of sports drink for 10 seconds every 5 to 15 minutes.
→ Long runs of 1 – 2.5 hours: start consuming your fuel 30 minutes into your run and repeat every 30–40 minutes.
Start with 30g of carbohydrates per hour and try increasing that amount.
Combine with regular hydration.
Remember that these are general recommendations for runners based on long-standing research.
Runners who follow a diet plan devised by sports dietitians/nutritionists have a specific intra-workout nutrition strategy. Strategies can change depending on the competition/training routes, climate, altitude, etc.
Any questions or something you would like to share, drop me an email.
Wishing you a great weekend!
Here’s to health and good runs ⚡️
Ana Paula Alonso