In coaching ultrarunners/athletes, one of the biggest challenges I face is helping them navigate fueling. Most fear using large amounts of carbs to fuel performance.
Here’s why:
•the intake of excess simple carbs/sugar in our everyday nutrition can be harmful to metabolic health
•the intake of simple carbs/sugar while running can increase performance and prevent things like low energy availability and bone stress fractures
So what’s a runner to do?
The carb “sweet spot” is how we handle this paradox:
•In everyday nutrition, we focus on complex, fiber-heavy carbs paired with protein and healthy fats. This gives our bodies a good postprandial glucose-response.
•Before runs, we time simple carbs in a strategic way so that they can be used appropriately to fuel the body.
•During runs, we fuel with evidence-based simple carb amounts each hour.
•After runs, we focus on protein and complex carbs to refuel.
Don’t fear fueling for performance. Work on finding the carb “sweet spot” instead!
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