Holiday Nutrition Tips for Endurance Runners

Many runners training for a spring marathon, for example Boston, started training this month - right in time for holiday indulgences. Because holiday excesses may impact training, I turned to BWH dietician Kelley Bradshaw to give us tips on how to stay on track this season. Below is her great advice:

Common Nutrition Pitfalls/Mistakes Made By Endurance Athletes:

When training starts to increase, it’s important to avoid pitfalls that may hinder your performance.  Common dietary mistakes include not eating enough, and conversely, using exercise to justify unhealthy food choices.  There is often a misconception that because an athlete has an intensive workout regimen, he or she can eat whatever they want, and that just isn’t the case.  For example, while exercise is healthy, it causes stress on the body and free radicals (highly reactive atoms that can damage cells and DNA).  Vegetables and fruit contain antioxidants that fight the free radicals produced by exercise and life stress.  The more you run, the more important these nutrients become, so it is very important to make healthy eating a priority.

Hydration is also extremely important.  If you don’t like commercially prepared sports drinks and gels, Nuun Hydration tabs, pickle juice, and Ultima electrolyte powder are a few good alternatives for fueling/hydration.  However, while these items have electrolytes, they have few calories.  Those training for longer distances, such as a marathon, will benefit from calorie + electrolyte replacement.  Bananas, fruit juice, or pretzels may be good options for some runners.  The Nunn performance tabs contain 15 grams of carbohydrates plus electrolytes.

Optimal Weight Changes During Marathon Training:

This is very individualized and depends on my many variables – dietary intake, sleep, stress, training schedule and intensity, and genetics.  Many people who take up running, especially endurance running, often think they will lose weight and that isn’t always the case.  Longer runs (typically 6 miles or more) require an increase in calories to provide the necessary fuel runners need to get them through a few hours of running. However, it is very easy to overestimate the number of calories expended (“burned”) from exercise and to underestimate the number of calories we eat.  We might burn 750 calories during a run, but then go out and eat a burger, fries and a shake that is 1200 calories, which can lead to weight gain.   Food quality is just as important as food quantity (calories), if not more so.

Some runners may lose weight when they first start running as their body adapts to the  increase in calorie expenditure, but this may taper down as their body starts to get used to the exercise.

Additionally, some endurance runners may not incorporate strength training, which tends to build muscle, for fear of weight gain or bulking up. However, muscle tends to help expend more calories than fat.  Muscle strength and endurance are important for long runs, especially when inclines and hills are involved. For runners looking to lose weight, or ward off potential weight gain, strength training may help.  On the other side, if someone has rapid weight loss, they are likely losing some muscle in the process. Weight training can help to minimize the muscle loss.

Poor sleep is associated with weight gain, so adequate sleep may help minimize weight gain and help with recovery periods. Not eating properly, not getting enough sleep, excessive training without enough recovery can all put stress on the body, which in turn, increases stress hormones (such as cortisol) which may lead to weight gain.

If a runner is looking to lose weight, ½ to 1 pound a week is a fairly safe amount of weight to lose at the beginning of a training cycle. Weight loss as a runner starts to taper down to race day is not recommended.  Additionally, weight loss doesn’t necessarily improve one’s race time.  A low body weight can lead to health problems, such as low bone density, irregular menstrual cycles, and stress fractures.  It is recommended to maintain a BMI of above 18.5 kg/m2 and at least 6% body fat for men, and at least 14% or more for women.

Alcohol Consumption and Marathon Training:

An occasional drink here or there is probably okay for a typical runner.  But even small amounts of alcohol can impact a runner’s health and well-being.

Negative effects of alcohol consumption for athletes include:

·         Dehydration, which can lead to cramping, headaches and overall fatigue

·         May cause a runner to sleep in and miss a training run

·         Disruption in sleep cycles/poor sleep patterns

·         Decreased blood sugar levels, which may cause cravings for high carbohydrate sugary foods, or cause fatigue/decreased energy levels

·         Undesired weight gain, which can worsen mile time

·         May reduce speed

·         May alter your body’s ability to properly regulate its temperature

·         Increases stress on the body (can elevate cortisol /glucocorticoid levels)

·         Negatively impact muscle recovery

 Avoiding alcohol at least 48 hours prior to an event is recommended by the American College of Sports Medicine.  Post-race, rehydrate with water prior to drinking alcohol (if you choose to drink) and make sure to eat a meal as well.

 There is no evidence that alcohol consumption will help improve your physical performance. If you choose to drink during training season, limit your intake.  Current recommendations are to limit alcohol servings to no more than 2 drinks a day for men, 1 drink for women.  A drink is defined as a 12 oz beer, 1.5 oz serving of hard liquor, or 5 oz glass of wine.