I HAVE noticed a contingent of keen Comrades runners practicing for this grueling, upcoming event. As with any sports event, it is crucial for an athlete to prepare correctly. This does not just mean practicing, but also they need to feed themselves correctly. If you watch motor sports, you will see the vehicles are painstakingly groomed and tuned to be at peak performance on race day. For an athlete, their body is their vehicle. As such, it also needs to be groomed and tuned correctly.
Be aware that not all advertised supplements are safe, tested or regulated. The nutrition supplement market is a huge money spinner. Contrary to popular belief (especially for an athlete), current research shows that you cannot get sufficient nutrition from your food anymore and, if you want to succeed and recover well, you will need to supplement your diet. In my opinion, the best (usually expensive) type of supplement is one derived from whole food. The reason for this is that our bodies are designed to get nutrients from food and, synthetic substances are generally not easily digested by the body. I will cover this more in depth in another article.
According to Janice Dada, a dietitian, “as runners’ training mileage increases, so do their calorie needs, especially calories from carbohydrates. Runners need between 7g and 10g of carbohydrate per kilogram of body weight during training and closer to the upper end of this range before long runs. They require high amounts of carbohydrates to saturate the muscles with glycogen, the storage form of carbohydrate that fuels endurance exercise. The training diet should be at least 55 percent carbohydrate during daily training and 55 percent to 65 percent before an endurance event or long training run.
Additionally, since running (and exercise in general) produces free radicals from the extra intake of oxygen, runners should pay attention to their antioxidant intake. While the body’s cells are equipped with enzymes that protect against free radical damage (such as superoxide dismutase), they do only part of the job. Antioxidants from food help provide the rest of the natural defense. Runners should consume at least eight daily servings of antioxidant-rich fruits and vegetables. Runners in training need plenty of minerals (eg, zinc, iron, manganese, copper) in addition to vitamins C and E to increase antioxidant defense.
They can achieve a proper intake of these nutrients by eating plenty of green leafy vegetables, citrus fruits, carrots, whole grains, meats, seafood, and fortified breakfast cereals. Runners should also consume at least two servings of fatty cold water fish each week due to the inflammation-fighting power of omega-3 fatty acids, which help alleviate muscle soreness and boost immunity.”
If you choose to use a protein drink as a meal replacement, look for one that contains all 22 amino acids, in a “predigested” form of protein and contains plenty of fibre. A multivitamin supplement should include wholegrain oils, vitamins and minerals. Your omega 3 should ideally contain a chain of all 8 omegas and be tested comprehensively for known contaminants with a detectable rate of 0. Minerals should be in a chelated form for easier absorption.
While this is just a very brief outline, it should at least help as a guide. I am a registered distributor for a well-known, whole-food nutritional range. I would be more than happy to discuss your iindividual needs with you, but you can also chat to your GP or a nutritionist.
As always, my aim with these articles is to simply educate you on a way to improve your health naturally. I will not make any medical claims and I will try my best to remain neutral as far as specific branded products are concerned.
Psalm 41:3 The LORD will help them when they are sick and will restore them to health.
Be blessed.
Sean
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