Fuelling for Performance: Nutrition for Ultra Runners (and Every Runner!)

In this episode, we dive deep into the critical role nutrition plays – not just for overall health, but as a cornerstone for success in your running goals. You know you need those vitamins and minerals, but understanding what and how much can significantly impact your performance!

Key Takeaways from This Episode:

• Your Body as a High-Performance Engine: Think of your daily food as the fuel. Without the right quality and quantity, your 'engine' can sputter, leading to fatigue, sluggishness, or even a lack of motivation. Poor nutrition habits can often be mistaken for a lack of motivation!

• The Fuelling Foundation: Carbohydrates: Carbs are the primary fuel source for your brain and muscles. Your glycogen stores (energy reserves) will diminish depending on your intensity and the duration of your activity, typically extinguishing at around the 90-120 minute mark on average.

• Sustained Energy for Intense Workouts: Consistently fuelling your body with whole, unprocessed foods provides the sustained energy needed for intense workouts. This translates to increased endurance, faster recovery, and ultimately, better results from your training.

• Nutrition is a Long-Term Investment: Eating healthy is a long-term investment that is often more cost-effective than constantly eating out or relying on supplements and medication to deal with the consequences of poor health.

Practical Fuelling Strategies Discussed:

1. Pre-Run Nutrition: For ideal fuelling, aim for a balanced meal 2-3 hours before your run, including lean protein (chicken, fish), complex carbohydrates (whole grains), and healthy fats (avocados, nuts).

2. On-the-Go Fuelling for Longer Runs: For longer sessions, fuelling during your activity is crucial. Think energy gels, chews, or sports drinks that provide quick carbohydrates for sustained energy. Experiment to find what works best for you! Hydration is always key!

3. Post-Run Recovery: Within 30-60 minutes of finishing your run, consume a combination of proteins and carbohydrates to help repair and rebuild muscle tissues.

Remember, everyone's body is different, so it's super important to experiment and find what works best for you.

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My name is Debbie, Mindful Runner's sports nutritionist and running coach.

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