so you want to be a runner but not too
sure how to feel yourself let's get into
it
[Music]
hi I'm Jamie Wright an accredited
nutritionist and I specialize in helping
people all across the world achieve
their goals without silly fad diets this
may surprise you but running can
actually be quite fun after you get the
first few runs under your belt and
you're no longer gasping for air as you
find yourself getting more and more into
running you'll soon realize I want to go
fast and not feel like I'm about to
collapse it's normal to feel that way
unsurprisingly your training program and
schedule will obviously play an
important part in running development
but there is one thing that many Runners
Overlook they're few why nutrition
matters for running it goes without
saying but running can be an incredibly
tough form of training and depending on
the duration and intensity of a run as
well as the environment in which Iran
running can result in a depletion of
existing glycogen stores which are your
internal carbohydrate stores an increase
in protein oxidation which means
breakdown skeletal muscle breakdown and
a reduction in circulating electrolyte
levels as well as overall hydration
levels thanks to increased and prolonged
sweating all of these factors can
severely impede your performance in
recovery not just in a single session
but even in a subsequent training
session either in the same day or in the
days that follow never fear this is
where being a nutrition expert comes
into play your goals with your dietary
intake around running should be to have
a glycogen sparing effect and or to
restore your glycogen stores
to reduce protein breakdown to increase
muscle protein synthesis to restore any
loss in electrolyte levels
and finally to optimize hydration levels
and ultimately avoid dehydration to
achieve all of these goals you want to
focus on these three pillars of exercise
nutrition when to time your intake what
you plan to have and which supplements
can help running your fastest ever 5K
the 5K is a relatively straightforward
run to field for it's not really a long
enough run either in distance or time to
be overly concerned with bringing fluids
and food along with you so a lot of the
work centered around performance will
really be in the pre-run lead up so
where to start firstly your energy
source carbohydrates are your best
friend here
they are the body's primary energy
source and not only allow us to perform
better during exercise but can also help
spare our own glycogen stores which may
lead to better recovery as well as
prolonging and sustaining our
performance there are three important
points to remember when it comes to
carbohydrate the timing the type and the
serving size for toxic let's say you're
in the 60 minutes before a run our body
has an estimated maximal capacity for
carbohydrate uptake of around 60 grams
per hour to ingest amounts beyond that
can lead to gastrointestinal distress
trust me the last thing you want to feed
while you're running is your gut
starting to gurgle while you can work
around this by having multiple
carbohydrate sources and or training
your gut which can be more beneficial to
Elite Runners who need that edge 405k
will try and keep it simple you may also
be wondering
Jimmy is there a minimal amount of
carbohydrate I can have and still feel
some benefit
very good question there is indeed while
there are a few figures quoted 20 grams
of carbohydrate has been found to be a
sufficient amount to provide a
performance benefit
so you'll want to aim for between 20 to
60 grams of carbohydrate in that R
leading up to your rum a few simple
ideas for that would be a banana banana
chips Bagel an English muffin a flapjack
or one or two pieces of toast with Jam
or honey bananas are a great choice for
more than just carbohydrate content
they're also a great source of
electrolytes and help to contribute to
your fluid intake as well that expertly
brings me on to my next point for
kneeling your fastest 5K hydration if it
is particularly hot or humid outside
then you may also want to consider
bringing some fluids with you given that
most 5K runs can be finished within 20
to 45 minutes you may not need to but I
would certainly advise you to have some
fluids with electrolytes on hand for
after you run speaking of after you run
you'll also want to have yourself a high
quality source of protein and even a
similar size serving of carbohydrate to
what you had before you ran this is all
intended to optimize recovery and ensure
that your body has the pieces it needs
to rebuild repair and adapt to allow you
to run even faster in your next 5K one
final tip for your 5K and this may be
more for the season Runner rather than
the fledgingly jogger is to consider
caffeine while you'll likely want to
hold back on caffeine for much longer
runs simply to maintain a steady heart
rate minimize further loss of water and
electrolytes and avoid needing to go to
the toilet
you may be able to get away with it here
especially if you're planning on a PR
research suggests that between three to
eight milligrams per kilogram of body
weight elicits the greatest benefit for
both performance and enhanced recovery
but I would suggest being more
conservative with it and not loading
yourself up with so much caffeine that
you start hearing colors and seeing
signs kneeling your 10K in 15K many of
the same principles apply from 5K to the
10K and even the 15K
there are certain elements you do want
to pay more attention to however and
even consider adding in a few more
strategies firstly fueling beyond the 60
Minutes leading into a run if you want a
few like an elite endurance athlete they
aim for anywhere between 8 to 12 grams
of carbohydrate per kilogram of body
weight per day
it's a hell of a lot of pasta I can tell
you that if that seems a bit daunting
researchers have also proposed one to
four grams of carbohydrate per kilogram
of body weight per day as an adequate
amount for people exercising longer than
90 minutes per day I wouldn't change too
much of the approach laid out for the 5K
in terms of that 60 Minutes leading up
but you may want to squeeze in a higher
carbohydrate made of yours before that
just to help top out your glycogen
stores similarly you'll also want to
keep the electrolytes in the fluid
intake up but you'll need to bring those
with you on your run for definite this
time athletes can lose anywhere between
0.5 to 2 liters of water per R so you'll
want to at least have a half liter on
hand or provided to you for those longer
runs you'll also want them to contain
electrolytes too to avoid cramping
headaches reduce performance and more
while you're running I would also advise
you have a few carbohydrate gels on hand
or to have a carbohydrate mix in your
fluids this is allium to spare your
existing glycogen stores provide a
readily available source of energy opt
performance and enhance the post run
recovery gels are a tricky one as some
people can get upset stomachs from
having them if they're not used to them
if you are going to incorporate jails
I'd advise having one every 30 to 40
minutes of running completed and if
you're intending to use them in a race
or competition make sure that you train
with them first there is nothing worse
than stomach cramps at the gurgles
Midway through a distance run especially
without a bathroom in sight focusing on
all these diet related tactics will help
you nail a 10K or even a 15K APR be sure
to follow similar recovery guidelines to
the 5K and have a high quality source of
protein Post run on a serving of
carbohydrate too let us know how you get
on in your next training run and if
these tips helped you to run faster
share your PRS and thoughts in the
comments below and finally don't forget
to like this video And subscribe to the
my protein YouTube channel for more
helpful content and be sure to keep
asking the team questions so we can keep
providing you with more evidence-based
answers
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