{"id":73452,"date":"2020-09-18T11:25:28","date_gmt":"2020-09-18T15:25:28","guid":{"rendered":"https:\/\/runningmagazine.ca\/?p=73452"},"modified":"2021-03-25T16:05:50","modified_gmt":"2021-03-25T20:05:50","slug":"nutrition-its-role-in-performance","status":"publish","type":"post","link":"https:\/\/runningmagazine.ca\/your-better-running-self\/nutrition-its-role-in-performance\/","title":{"rendered":"Nutrition: its role in running performance"},"content":{"rendered":"

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Runners plan their days around work and family obligations and their daily training. Those are the pillars of most weekdays. However, what some runners forget is the importance of everything they do outside of training. While every day won\u2019t be perfect, the longevity of a runner\u2019s career and improvement in personal performance can be hugely affected by how they recover from every session. One of the biggest parts of recovery is nutrition. <\/p>\n

Under Armour Director of Human Performance Michael Watts<\/b> wants runners to know that everyone is different, and nutrition is far from a one-size-fits all solution. However, there are certain myths around running nutrition that need to be debunked, and some small changes that can be made in runners\u2019 diets to make a big difference in overall performance.<\/span><\/p>\n

The magical 30-minute window doesn\u2019t exist<\/b><\/p>\n

Runners have long believed in \u201cthe 30-minute window.\u201d This time frame was known as a critical period for replenishing calories burned during exercise. However, Watts says that this period doesn\u2019t exist. \u201cThe magical window is a myth. When you start to look at some of the research [that promotes this practice], it\u2019s been done when participants are fasted or semi-fasted. If you\u2019ve been in a fasted state, of course you\u2019ll recover better if you eat something.\u201d<\/span><\/p>\n

Watts reassures runners that eating properly through the day negates the necessity of eating immediately after exercise. \u201cWith normal feeding, your body should replenish its stores. For most people working out once a day, that magical window is not so critical. If you\u2019re doing double or triple sessions that\u2019s different, but for most recreational runners, you don\u2019t need a snack right away.\u201d<\/span><\/p>\n

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There\u2019s a difference between wellness and performance<\/b><\/p>\n

Watts wants runners to remember that performance and wellness are two different concepts, and that performance nutrition and everyday nutrition require different mindsets.<\/span> Performance nutrition is centered around one competition or training session, and everyday nutrition is all about balance. For example, eating hundreds of calories of simple carbohydrate (sugar) wouldn\u2019t be considered healthy from a general wellness point of view, but it\u2019s crucial for a good marathon performance. A salad just won\u2019t cut it when you get to kilometre 30. At the same time, as he explains, \u201cYou need to be hitting your daily energy needs, but you also need to be eating good, balanced meals.\u201d Elite performance can be hard on the body, and focusing on wellness makes up for that. <\/span><\/p>\n

Watts feels that nutrition is one of the most important aspects of recovery, so if runners are looking to get the most out of their run, training doesn\u2019t stop with the watch. \u201cYou\u2019re looking to eat real, whole foods, in a hunger-driven state.\u201d Runners can track their nutrition with Under Armour\u2019s connected fitness apps like UA MyFitnessPal\u2122<\/a>, which will give accurate predictions for calories in and calories out. Measuring calories occasionally (but not obsessively) can be a good way to ensure runners aren\u2019t underfueling. The app does this through customized macro goals, food insights and nutrition tracking \u2013 all of which help you to understand what you\u2019re eating. <\/span><\/p>\n

Watts also reminds runners that the calories in an avocado are very different from the calories in potato chips. \u201cYou need to consider that actual quality of the food you\u2019re eating and not just calories in and calories out. I\u2019m a big proponent of quality, and that simply comes from consuming whole foods.\u201d<\/span><\/p>\n

Overall, Watts feels that nutrition is critical for performance, but also extremely personal. He believes that if runners are eating whole food and balanced meals, eating when they\u2019re hungry and listening to their bodies, they really can\u2019t go wrong.<\/span><\/p>\n