This is the second article in the Running Warrior Performance Nutrition Series
By Dr. Jose Antonio, PhD & Sonja Friend-Uhl ACE Health Coach
If there’s one thing, just one dietary strategy that ALL runners should utilize, it’s the following:
Consume a post-workout carbohydrate-protein containing beverage immediately after training or competition.
If you forget all the rules of clean eating, if you can’t figure out why eating unprocessed carbohydrates is healthier for you than Twinkies, if you would rather die in a flaming plane crash than eat “healthy,” then at the very least follow the above advice.
We’d suggest getting in at least 20 grams of protein, preferably the “fast absorbing” protein such as whey mixed with some healthy, nutrient-filled carbohydrate such as bananas, mangoes or your favorite fruit. Put it in a blender, mix it, and drink it as soon as you can after training.
Now some of you might say you’re just not very hungry after training. And you’d much rather sit and relax, watch videos on YouTube or just chat with your friends on Facebook. Clearly, it’s your choice. But you’ll be missing out on a “window” of time in which your body just craves nutrients. If you miss out on this precious window, your recovery and subsequent performance will be affected negatively.
It’s All About Timing
What you’ve just read is the new science of nutrient timing. Scientists have figured out that when you eat or drink is as important as what you put in your body. For instance, there’s research which proves that taking a carbohydrate-protein supplement immediately after training increases lean body mass more than if you wait 2 hours after exercise. And that’s even if you eat the same total calories throughout the day!
That’s just a glimpse of nutrient timing science. There are strategies you can use before, during, and after training to maximize performance and recovery. Let’s go through each of these. Believe us, this works!
Pre-Exercise Feeding
Taking a carbohydrate-containing supplement prior to exercise has been shown to improve performance. This is actually a strategy you could use prior to a long training run or before a cross-country race. Let’s look at some of the science behind this.
A study from the Georgia Institute of Technology took 12 highly trained male distance runners and had them drink either water, a 6% or an 8% carbohydrate-electrolyte drink (1 liter) before and during exercise.(1) They had them do a 15 km run. They found that the runners who took either the 6% or 8% carbohydrate-electrolyte containing drink improved the final 1.6 km of the run! Thus, it seems that the effect of taking the beverage was towards the end of the run, when you tend to be the most fatigued.
Another study by one of the pre-eminent sports nutrition scientists, Dr. Rick Kreider, looked at carbohydrate use in U.S. National Field Hockey Team members.(2) Seven members of the team were given a carbohydrate drink containing 1 g/kg of carbohydrate four times per day while seven other team members ingested a placebo for seven days of intense training. They found that “carbohydrate-supplemented group had a greater total energy intake, carbohydrate intake, and change (pre vs. post) in time to maximal exhaustion following training while reporting less post-practice psychological fatigue.”
The choice of sugar during exercise
Glucose, sucrose, and maltodextrin are good sources for during exercise feeding.
Fatigue is often delayed by 30-60 minutes when you consume these sugars. Interestingly, fructose ingestion is to be avoided because it may cause gastrointestinal distress. Clearly, taking carbs prior to exercise could be of benefit. Right before a long training run or hard intervals on the track might be the best application of this strategy.
What should I take during a training run?
The answer? If you run longer than one hour, a sports drink is better than water. But a sports drink with protein is better than a ‘regular’ sports drink (that contains only carbs, electrolytes, and water).
In one study seven well-trained male cyclists exercised at either 45 or 75% VO2 max while receiving a placebo, a 10% liquid carbohydrate supplement (3 x 18 g/hour), or a solid carbohydrate supplement (2 x 25 g/hour). (3)
They pedaled for 124 minutes and then did a second set for 190 minutes followed by a ride to exhaustion at 80% VO2 max. The time to exhaustion for the liquid (233.4 min) and solid carbohydrate (223.9 min) trials did not differ; however, both carbohydrate-eating groups lasted longer than the placebo (202.4 min). So in this case, it may not matter what kind of carbohydrate (solid vs. liquid) you ingest, but it clearly is better than taking nothing.
Even though this study was in cyclists, the same principles apply to runners. However, newer research shows that having protein (even a little amount) added to that sports drink is even better! Athletes rode 29% to 40% longer when consuming the CHO+P (Carbohydrate + Protein) beverage (e.g. Accelerade) than the CHO beverage (e.g. Gatorade). The CHO+P group also had less muscle damage. The study’s scientists concluded that “a carbohydrate beverage with additional protein calories produced significant improvements in time to fatigue and reductions in muscle damage in endurance athletes.”(4)
You better take a post-workout carbohydrate-protein beverage!
This is one of the best pieces of dietary advice. We highly recommend it! Even if you have no appetite, you better get some nutrients in your stomach. Here’s some evidence to back it up.
A study from the great state of Texas (University of North Texas) compared the consumption of a carb-protein beverage (Endurox R4; 53 g carbs, 14 g protein, 1.5 g fat, added vitamins, minerals, aminos) versus Gatorade (21 g carbs, zero protein or fat) immediately after exercise (2 hours of biking at a moderate intensity) and then again at 2 hours post-exercise.(5) The researchers found that 1) time to exhaustion was 55% greater in the carb-protein group, and 2) the amount of muscle glycogen that was stored was 128% greater. According to these researchers, “…recovery supplements should be consumed to optimize muscle glycogen synthesis as well as fluid replacement.” Other studies have found similarly good results! For instance, a study by Roy et al. showed that “post-exercise supplementation improved time to exhaustion during a subsequent bout of endurance exercise.”(6)
Recovery after exercise is one of the keys to a long and healthy running lifestyle. For those of you who are talented enough to make a living at it, it’s absolutely critical that you optimize your recovery via the correct supplementation. If you’re just a recreational runner, it’s still important for helping you feel better.
In essence, these are the key points to consider for post-workout recovery.
Restore Fluids and Electrolytes – this is why it’s best to consume a beverage rather than whole foods.
Replenish Muscle Glycogen – that’s why you need carbs. And that means simple sugars or high-glycemic carbs! This is the one time you want to eat the high-glycemic stuff.
Repair Skeletal Muscle Fibers – that’s why you need to consume protein and amino acids.
Bottom Line
Prior to running, consume a high-glycemic carb (any of the race gels will do) 5-10 minutes before the event. Make sure you experiment with this during training first. Don’t try this at a race until you’ve seen how your body responds during practice (this applies to ALL nutritional suggestions). During exercise, it might help offset fatigue if you consume a sucrose, glucose, or maltodextrin containing drink (any of the sports drinks might help) whereas fructose is to be avoided; a sports drink with added protein is best during exercise. Right after training or competition, try to get in about 250 calories (carb-protein combo is best). This will translate into speedier recovery.
