When it comes to runners’ diet, there’s no scarcity of complicated, outdated, or flat-out incorrect recommendation circulating on-line or inside your operating group. If you’ve ever puzzled why your abdomen rebels mid-run, what number of gels you actually need, or whether or not it is best to carb-load earlier than each race, this publish will clear it up.
I lately sat down with Kristy Bauman, RD, additionally identified on Instagram as @marathon.nutritionist, to bust the most typical operating diet myths. Kristy works with runners of all ranges to enhance fueling, cut back GI misery, and construct confidence for race day. And let me let you know: her sensible, science-driven explanations are precisely what most runners want.
Here’s all the pieces we coated, and the reality behind the most important myths on the planet of runners diet.
Myth #1: “Gels trigger GI points.”
Many runners assume GI misery is brought on by no matter gas they take throughout a run. But as Kristy defined, that’s normally not the case.
“Your abdomen is a muscle. Just such as you prepare your legs to run lengthy distances, you’ve got to prepare your abdomen to digest meals whereas operating,” Kristy says.
Often, GI points stem from dehydration, not gels. When you’re dehydrated, blood stream to your intestine decreases, making digestion tougher.
What to do as a substitute:
Train your intestine steadily. Start with half a gel, just a few chews, or small quantities of sports activities drink, and all the time pair gas with water. As Kristy places it, “Your gas wants fluid to digest.”
Myth #2: “One or two gels are sufficient for a half or full marathon.”
Both Kristy and I reminisce about severely underfueling with simply 1 or 2 gels throughout our early days of operating. Most runners do that, and it’s an issue. Here’s why:
During lengthy runs and races, your physique burns via glycogen (saved carbs) shortly. When glycogen runs out, you “hit the wall” as a result of your physique is compelled to depend on fats as its primary gas supply, which is far slower to entry.
“Your physique is continually utilizing carbohydrates as its primary supply of gas,” Kristy explains. “You have to be sure to’re taking in sufficient.”
A single gel usually comprises solely 20–25 grams of carbs. But the advisable consumption for endurance athletes is 30–60 grams of carbs per hour.
What to do as a substitute:
Aim to gas each half-hour, not a few times whole. Start fueling early, earlier than you’re drained, as a result of gels take about 15–20 minutes to hit your bloodstream.
Myth #3: “You don’t want electrolytes—simply drink water.”
You’re in all probability under-fueling if water is the one factor in your bottles on a future.
Hydration isn’t nearly water. It’s about sustaining the fitting stability of fluids and electrolytes.
“When you sweat, you lose sodium,” Kristy says. “If you solely drink water, you possibly can expertise comparable signs to dehydration as a result of your physique wants that stability.”
What to do as a substitute:
Most runners want 300–600 mg of sodium per hour, relying on sweat charge and period. Sports drinks, electrolyte powders, salt capsules, or sodium-rich gels may also help you hit the goal.
Myth #4: “Protein is crucial macronutrient for runners.”
Protein will get so a lot hype nowadays that total grocery retailer aisles are stuffed with “protein-added” merchandise. But for endurance athletes, carbs are nonetheless the #1 gas supply.
Kristy sees many runners unintentionally displace carbs as a result of they’re hyper-focused on hitting excessive protein objectives.
What to do as a substitute:
Balance is essential. After a exercise, purpose for 20 grams of protein and 60 grams of carbohydrates—a 3:1 ratio for optimum restoration. (See this checklist of plant-based examples.) If stable meals isn’t interesting, attempt chocolate milk, a smoothie with oats, or a drinkable yogurt.
Myth #5: “Carb loading is important for each race.”
You do not want to carb-load for each 5K, 10K, and even each half-marathon.
“I encourage folks to take into consideration their aim for the race,” Kristy says. “Not everybody wants to carb-load—particularly for a half.”
Carb loading is a superb technique for full marathons, heavy coaching blocks, or A-goal races—however for informal or lower-intensity occasions, your regular to eat patterns could be sufficient.
What to do as a substitute:
For most half marathons: concentrate on balanced meals with barely extra carbs. For full marathons or PR makes an attempt: begin a structured carb load 1–2 days out, together with liquid carbs (juice, sports activities drink) to cut back discomfort.
Myth #6: “Running fasted helps you burn extra fats.”
Morning runners usually head out the door with nothing of their stomachs. But fasted operating isn’t the fat-burning hack folks assume it’s.
“By morning, a number of your glycogen is used up,” Kristy explains. “If you run with low gas, you run the chance of your physique breaking down protein, aka muscle, for power.”
Fasted operating can impair efficiency, gradual restoration, and improve damage danger, particularly for ladies.
What to do as a substitute:
Eat one thing—something—earlier than you run. Quick, straightforward choices embody:
- Graham crackers
- A handful of raisins
- Applesauce pouches
- A slice of toast with jelly
- Dried mango
- Half a granola bar
As Kristy places it: “A number of bites are higher than nothing.”
Myth #7: “If you’re not hungry after a run, you don’t want to eat.”
This one journeys up many runners. It’s regular not to really feel hungry proper after a tough run—however delaying diet can lead to overeating later and slower restoration.
“You may really feel ravenous by the top of the day and seize something in sight,” Kristy notes. “That’s your physique catching up.”
What to do as a substitute:
If stable meals feels unappealing, sip energy:
Your muscle tissues are primed to take in vitamins inside 30–60 minutes, so benefit from that window.
Final Thoughts: Mastering Runner’s Nutrition Is a Game-Changer
So a lot of operating efficiency comes down to constant, intentional fueling, not restriction, “toughing it out,” or magic dietary supplements.
As Kristy reminds us:
“Sports diet is totally different than common diet. Runners want to take into consideration carbs, hydration, and timing differently to really feel and carry out their greatest.”
Whether you’re coaching to your first half-marathon or chasing a marathon PR, taking the time to perceive runners’ diet will aid you really feel higher, get better quicker, and luxuriate in your operating extra.