Runner nutrition and hydration

Nutrition basics for runners

Nutrition plays a crucial role in runners' performance and recovery. To properly understand your nutritional needs, it's essential to focus on the key macronutrients: carbohydrates, protein and fat. Carbohydrates are the main source of energy for running, especially for longer runs. They provide the glycogen needed to fuel your muscles during exercise. Protein, for its part, is important for muscle repair and recovery, while fat provides background energy for prolonged efforts.

Carbohydrates should make up a significant portion of a runner's daily calorie intake. Recommendations vary, but generally, a runner should aim for about 50 to 65% of total calorie intake from carbohydrates. Protein, essential for recovery and muscle repair, should make up about 15 to 20% of calorie intake. Fat, although often overlooked, is also important and should account for about 20 to 35% of calorie intake.

• Opt for complex carbohydrate sources like brown rice, quinoa and sweet potatoes for sustained energy.
• Include lean proteins like chicken, fish and legumes to support muscle recovery.
• Don't overlook healthy fats, like those found in avocado and nuts, which support endurance.

Micronutrients, although they don't provide energy directly, are essential for keeping your metabolism and immune system working properly. Vitamins and minerals like iron, calcium and vitamin D play specific roles in bone health, oxygen transport and muscle function. A varied diet rich in fruits, vegetables, whole grains and lean protein is generally enough to cover these needs.

Before the race: the hours that count

Nutritional preparation for a race starts well before race day. The 24 to 48 hours before the event are crucial for maximizing glycogen stores. A common practice is "carb-loading," which involves increasing carbohydrate intake to make sure your muscles are fully saturated with glycogen. This can include meals rich in pasta, rice and other complex carbohydrates.

The pre-race meal, often eaten 3 to 4 hours before the start, should be high in carbohydrates and low in fat and fibre to avoid digestive discomfort. For example, a bowl of oatmeal with a banana and honey can provide lasting energy without weighing down your stomach. This meal should be well tolerated and tested during training to avoid surprises on race day.

• Plan your last big meal 3 to 4 hours before the race to allow for full digestion.
• Choose foods you know well that don't cause digestive problems.
• Hydrate well, but avoid drinking too much water right before the start to avoid frequent bathroom stops.

In the hour before the race, some runners choose to have a small carbohydrate-rich snack, like an energy bar or a sports drink, to maintain blood sugar levels. This can be especially useful for morning races when your last meal was several hours earlier.

During the effort: 30 min, 1h, 2h+

Your nutrition strategy during the effort varies with the duration and intensity of the run. For runs under 30 minutes, hydration is generally enough. However, once the effort goes beyond 60 minutes, it becomes crucial to replenish your energy stores. Runners should consume between 30 and 60 grams of carbohydrates per hour to maintain performance, and up to 90 grams for very long efforts like ultramarathons.

Energy gels are a popular option for runners. For example, a typical gel contains between 22 and 30 grams of carbohydrates. It's important to test these products in training to make sure they're well tolerated. Popular brands in Québec include SiS, GU, Maurten and Endurance Tap.

• Take an energy gel every 45 minutes to maintain your energy level during a long run.
• Wash down each gel with a sip of water to aid absorption and prevent digestive problems.
• Choose sports drinks containing 4 to 8% carbohydrates and 400 to 800 mg of sodium per litre to rehydrate and replenish electrolytes.

For runs lasting more than two hours, energy intake must be carefully planned. In addition to gels and drinks, some runners choose solid foods like energy bars or dried fruit to vary their carbohydrate sources and textures. The key is to maintain a steady intake to avoid hitting the wall.

After the race: the recovery window

The recovery phase begins as soon as the race ends. The metabolic window, generally the 30 minutes after the effort, is a key moment to replenish glycogen stores and start muscle repair. A carbohydrate-to-protein ratio of 3:1 or 4:1 is recommended to optimize this recovery.

A recovery drink or a smoothie containing fruit, milk or a plant-based alternative, and a protein source like yogurt or protein powder, can be an ideal option. It lets you rehydrate, reload on carbohydrates and provide the amino acids needed for muscle repair.

• Have a recovery snack within 30 minutes of the race to maximize glycogen replenishment.
• Include protein to support muscle rebuilding and reduce soreness.
• Don't forget to hydrate well to make up for fluid losses and support recovery.

Beyond the immediate window, the focus should be on balanced eating throughout the day. This includes meals rich in complex carbohydrates, quality protein and vegetables for essential vitamins and minerals. Recovery is an ongoing process that continues well after the race itself.

Hydration: how much, when, what

Hydration is an essential part of performance and recovery. Fluid losses vary with the intensity of the effort and the weather conditions, but they generally range between 0.5 and 1 litre per hour. In hot weather, these losses can be greater, requiring extra attention.

It's a good idea to start hydrating even before the effort begins. Regular hydration throughout the race is crucial to maintain electrolyte balance. Sports drinks containing between 4 and 8% carbohydrates and 400 to 800 mg of sodium per litre are ideal for providing both energy and electrolytes.

• Drink between 150 and 250 ml of water every 15 to 20 minutes during the effort to make up for fluid losses.
• Choose an isotonic drink to replenish electrolytes and avoid muscle cramps.
• Avoid drinking only water during prolonged efforts to prevent hyponatremia, an electrolyte imbalance.

After the race, keep hydrating to make up for losses and support recovery. A recovery drink can also help rebalance electrolyte levels. Monitoring the colour of your urine can be a good indicator of your hydration status: a pale colour is generally a sign of good hydration.

Winter and extreme heat considerations

Weather conditions greatly influence your nutrition and hydration needs. In winter, the cold can reduce your sense of thirst, even though fluid losses are still present. It's crucial to stay aware of these needs, even if sweating is less noticeable.

Running in hot weather, on the other hand, increases water and electrolyte losses, requiring more hydration. Electrolyte-rich drinks are especially useful to make up for these losses and avoid cramps. In intense heat, you may need to increase your sodium intake to maintain electrolyte balance.

• In winter, remember to drink regularly, even if you're not thirsty, to avoid dehydration.
• In summer, drink more often to make up for the significant losses from sweating.
• Choose technical clothing that wicks sweat well to stay dry and avoid overheating.

Eating strategies can also vary with the season. In cold weather, warm, carbohydrate-rich foods can help maintain body heat. In hot weather, lighter, hydrating meals, like salads and fruit, can help you feel cool.

Nutrition mistakes to avoid

Several common mistakes can hurt runners' performance and recovery. One of the most frequent is not testing your nutrition strategy during training. What works for one runner may not suit another, which is why it's important to test gels, drinks and solid foods ahead of time.

Another pitfall is too much fibre before a race, which can cause digestive discomfort. High-fibre meals should be avoided in the days before an important race. Likewise, eating untested foods or supplements on race day can cause unexpected problems.

• Avoid suddenly changing your diet before a race to prevent digestive problems.
• Don't overlook the importance of hydration, even in cold weather when you feel less thirsty.
• Don't rely on water alone for long runs; use isotonic drinks to maintain electrolyte balance.

Finally, ignoring the recovery phase can compromise future performance. It's crucial to have an adequate recovery snack within the metabolic window to optimize energy replenishment and muscle repair. Taking these precautions can greatly improve the experience and effectiveness of your training for upcoming races.

Effort duration	Before the race	During the effort	After the race
< 30 min	Light meal 2-3h before	Hydration only	Light snack
1h	Carbohydrate-rich meal 3-4h before	Isotonic drink	3:1 carb/protein snack
2h	Carb-loading in the 24h before	Energy gels + water	Full carb/protein meal
Ultra	Carb-loading 48h before	60-90g carbs/h, gels, solids	Full recovery, hydration