Transcript Document
FOLKESTONE MARATHON CLUB
MEETING TWO:• NUTRITION
• TYPES OF TRAINING
Eating and drinking for endurance running
• Choosing the best fuel for different
circumstances
• Ability to store
• Training for efficient use of fuel
• Refueling whilst exercising
• Refueling after exercise.
Most Important Formula
Calories used during running =
Calories consumed from food
Or
Calories in = Calories out
Which fuel source is best?
CARBOHYDRATE (CHO) is the first choice for the body:
* Energy is quickly and efficiently released
* The higher the intensity of the exercise the higher the
proportion of CHO is used
FAT is an essential source of fuel
* Energy is released more slowly
PROTEIN essential for repair
* used as a fuel source only in extreme circumstances
ALCOHOL
* is sadly an extremely inefficient energy source
CHOOSING BEST FUEL FOR DIFFERENT CIRCUMSTANCES & ABILITY TO STORE
CARBS
•GLYCEMIC INDEX
•High GI Carbs (simple) are digested by the body more quickly and are mainly
sugars and so have a more instant use.
•Low GI Carbs (complex) are digested more slowly leaving you feeling fuller
for longer and they help keep you fuelled up.
•BREAKFAST - most important meal of the day, we need to get our fuel intake
in so to build up our energy levels for the day, if we miss breakfast then we
cant replace it. It gives us that base, so we are looking for some good low GI
carbs eg Porridge
•LUNCH – Top up with some more Low GI Carbs
•SNACKS – Mid morning, top up but not with chocolate, but dried fruit and
nuts for example. Mid afternoon before evening training run, high GI carbs eg
bagel with peanut butter.
•EVENING MEAL - Balanced meal with vegetables
• Breakfast Cereal
• Bread
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Low GI
All-bran (UK/Aus) 30
All-bran (US)
50
Oat bran
50
Rolled Oats
51
Special K (UK/Aus) 54
Natural Muesli
40
Porridge
58
Medium GI
Bran Buds
58
Mini Wheats
58
Nutrigrain
66
Shredded Wheat 67
Porridge Oats
63
Special K (US)
69
High GI
Cornflakes
80
Sultana Bran
73
Branflakes
74
Coco Pops
77
Puffed Wheat
80
Oats Honey Bake 77
Cheerios
74
Rice Krispies
82
Weetabix
74
Fruits
Low GI
Soya and Linseed
36
Wholegrain Pumpernickel 46
Heavy Mixed Grain
45
Whole Wheat
49
Sourdough Rye
48
Sourdough Wheat
54
Medium GI
Croissant
67
Hamburger bun
61
Pita, white
57
Wholemeal Rye
62
High GI
White
71
Bagel
72
French Baguette
95
• Dairy
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Low GI
Whole milk
Skimmed milk
Chocolate milk
Sweetened yoghurt
Art Sweetened Yoghurt
Custard
Soy Milk
Medium GI
Ice cream
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35
44
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Low GI
Cherries
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Plums
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Grapefruit
25
Peaches
28
Apples
34
Pears
41
Dried Apricots 32
Grapes
43
Coconut
45
Coconut Milk
41
Kiwi Fruit
47
Oranges
40
Strawberries
40
Prunes
29
Medium GI
Mango
60
Sultanas
56
Bananas
58
Raisins
64
Papaya
60
Figs
61
Pineapple
66
High GI
Watermelon
80
Dates
103
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Snacks & Sweet Foods
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Low GI
Snickers Bar (high fat) 41
Nut & Seed Muesli Bar 49
Sponge Cake
46
Nutella
33
Milk Chocolate
42
Hummus
6
Peanuts
13
Walnuts
15
Cashew Nuts
25
Nuts and Raisins
21
Jam
51
Corn Chips
42
Oatmeal Crackers
55
Medium GI
Ryvita
63
Digestives
59
Blueberry muffin
59
Honey
58
High GI
Pretzels
83
Water Crackers
78
Rice cakes
87
Puffed Crispbread
81
Donuts
76
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Scones
Maple flav syrup
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Vegetables
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Low GI
Frozen Green Peas
Frozen Sweet Corn
Raw Carrots
Boiled Carrots
Eggplant/Aubergine
Broccoli
Cauliflower
Cabbage
Mushrooms
Tomatoes
Chillies
Lettuce
Green Beans
Red Peppers
Onions
Medium GI
Beetroot
High GI
Pumkin
Parsnips
92
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64
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Legumes (Beans)
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Low GI
Kidney Beans (canned) 52
Butter Beans
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Chick Peas
42
Haricot/Navy Beans
31
Lentils, Red
21
Lentils, Green
30
Pinto Beans
45
Blackeyed Beans
50
Yellow Split Peas
32
Medium GI
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Beans in Tomato Sauce 56
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Staples
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Low GI
Wheat Pasta Shapes
New Potatoes
Meat Ravioli
Spaghetti
Tortellini (Cheese)
Egg Fettuccini
Brown Rice
Buckwheat
White long grain rice
Pearled Barley
Yam
Sweet Potatoes
Instant Noodles
Wheat tortilla
Medium GI
Basmati Rice
Couscous
Cornmeal
Taco Shells
Gnocchi
Canned Potatoes
Baked Potatoes
Wild Rice
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35
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30
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High GI
Instant White Rice
Glutinous Rice
Short Grain White Rice
Tapioca
Fresh Mashed Potatoes
French Fries
Instant Mashed Potatoes
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REFUELLING WHILST EXERCISING
What do we take whilst running?
Solids
•Gels
•Jelly Babies
•Anything else? (digestion!!)
Liquids
•Water
•Sports Drinks
•Anything else?
Whatever you take, make sure you practice on your long runs, so you know how you
are going to react, or get used to the taste! Vitally Important
DON’T TRY ANYTHING NEW ON MARATHON DAY!!!!!!
REFUELLING AFTER EXERCISE
• GOLDEN HOUR after exercise when our muscles are more receptable to
being refuelled.
• During this time we should try and get some fuel into our system, however
who feels like eating Malt Loaf just after they get back from a long run?
• Therefore for a good way to refuel and get the necessary sustenance to
our muscles is by taking a milk shake type recovery drink. SIS Rego or For
Goodness Shakes or the Chocolate Variety of Nesquick!!
• This is a much easier way to take onboard the right fuel.
TYPES OF TRAINING
LONG RUN
•As discussed last time, very important in Marathon Training and we should be looking to get one
long run per week in gradually building up to a maximum of about 2.5 hours. Do some whilst
taking gels and some without as this gets body used to dealing with the change over period when
to body switches from using carbs to using fats (the WALL).
INTERVALS
•These can include HILLS and FARTLEK as these are all harder efforts with periods of rest in
between them. For the marathon we would be looking to do longer efforts 3-8 mins as we are
looking for speed endurance (holding speed for a long time)
TEMPO/THRESHOLD
•This is going out and running at a steady pace for a long period of time, normally I would do
something like 2 miles warm up and then 4 miles harder with a couple of miles cool down. As the
weeks progress then the length of the harder paced run can be increased, maybe up to as much
as 9-10 miles!! This is not absolutely flat out as we don’t want to be producing lactic acid in our
muscles which would slow us down.
RECOVERY RUNS
•After each long or hard run then have an easy recovery day, these are very important as your
muscles need to repair ready for the next hard session. Remember if you go out in a group what
may be a recovery for one person may not be a recovery for the others.
REST DAYS
•Just like the recovery runs having a DAY OFF can be really beneficial to you. Don’t
UNDERESTIMATE this. If you are feeling stale and tired take a day off. You will not lose any
fitness having 1-2 days off. Muscle memory is said to be about 3 weeks, so on your taper if you do
you long run about three weeks from your marathon date you can rest in peace that you are not
going to lose anything when you bring your long run down in your taper period!!
• Any Questions?
• Topics for next time