Supplements For Runners Training
Finding your Resting Metabolic Rate and Nutrition for Runners
Figuring out your Resting Metabolic Rate (RMR). 1st thing is to grab a calculator. 2nd is to come into the gym and get your body fat tested (we use the pinch test). Don’t worry…it’s free. Now the calculation. We’ll use the Cunningham equation: RMR= 500+ 22 x Fat Free Mass in kilograms (FFM). Pretty simple equation that even an Exercise Physiologist can handle. This won’t be a dead on number, but it will give you a ball park figure. Now, if you want accuracy, make an appointment with Amy Walker at the gym. She runs our Exercise Physiology Lab and Amy can get it with in a few calories. This will tell you how many calories you are burning when your body isn’t moving around. Then, if you know how much you are ingesting, you will see if you are eating extra calories on a consistent basis. This leads to weight gain. You got the numbers in front of you, so all you have to do is cut down the calories so you are burning more than you take in. Simple. Now you can also figure out how many calories your activity is using and put that into the equation. This can be used for weight loss/gain as well as making sure you have enough fuel for that long training ride. If you know how many calories you might be burning during the effort, then you know how much you should be eating/drinking along the way. Amy Walker can also help you with this as well as figuring out your VO2 and Anaerobic Threshold. And we’ll leave that for another discussion.
Fueling Distance Runners:
- The number of calories you need will depend on your bodyweight, how fast/long you run, and training schedule. Recreation runners have very different needs than competitive runners. Example: a 140lbs recreational runner burns 8.5 calories/min while running a 12 min/mile pace. a 110lbs competitive runner will burn around 13.3 calories/min at a 6 min/mile pace.
- Runners need CARBS!!!! it is the most important fuel source!!!! Fats burn in a carbohydrate flame (takes carbs to use fats as fuel)!!!!
- Eat whole grains, fruits/veggies at every meal
- Hard training days competitive runners will need 3.6-4.5 grams of carbohydrate/lbs of bodyweight/day (8-10g/kg/day for the metric freaks).
- Recreational runners will need 2.3-2.7 grams of carbs/lbs/day (5-6 g/kg/day)
- Protein: very important, not as a fuel source, but as tissue repair and recovery. Recreational runners need about .55-.64 grams/lbs/day (1.1-1.3 g/kg/day). You get plenty from a normal diet (lean meats/dairy/nuts/whole grains) without supplements or protein drinks.
- Competitive runners (i.e. fast marathoners) need about 1.0-1.5 grams/lgs/day (2.0-2.5/kg/day) because so much muscle damage done during training. Enter strange fact here: competitive runners do more muscle damage during long/hard efforts than professional bodybuilders so they need almost a gram/kg/day more. Bodybuilders are in the business of storing protein and runners use protein as a weak fuel source and to repair the damage from every stride taken- especially downhill! That’s why world class marathoners are so thin. These runners will need to eat plenty of lean meats/dairy/nuts/whole grains (there are proteins in grains…) for recovery. Supplements are convenient, but a glass of skim chocolate milk has been noted as the best recovery drink made.
- Runners burn more fat than non exercisers. Calories from fat should increase from about 20% to 25% of total calories. This is for Competitive Runners!!! Rec Runners do not need to increase!!!! Think heart healthy- canola/olive oil and nuts.
- Fluid needs- Runners need fluids for the same reason that a car’s radiator does- without it, both will overheat and stall. Drink 2 cups of fluid 2 hours before running. Drink 5-10 ounces every 15-20 minutes during exercise. During a road race, drink at least 5 swallows before pouring the rest over your head. During long runs, carry bottles in a fanny pack or stash along the route. Don’t rely on thirst to tell you when to drink. By the time you are thirsty, you are already slightly dehydrated. After running, drink about 3 cups of fluid for every pound lost. This is especially important if you run every day.
What to take away from this- 1. drink enough fluid 2. eat carbs at every meal and snacks 3. eat well during training. If you need help with your sports nutrition, I know a great nutritionist. Give me a shout and I’ll hook you up.
About the Author
I’ve been a Personal Trainer since 1987 and have owned Gravlee Fitness since 1991. Amy and I both have our Undergraduate Degrees in Exercise Science, a Master’s in Exercise Physiology and Certified through the National Strength and Conditioning Association (C.S.C.S.). Gravlee is the 3rd oldest gym in Birmingham AL and is the oldest Personal Training Studio.
Glutamine Post Training Supplement for Runners
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Saltstick Caps Saltstick capsules minimise muscle cramping, heat stress and fatigue due to unbalanced electrolyte blood levels. Key Features:The ONLY electrolyte capsule that was formulated to closely resemble the electrolyte profile lost during activity: sodium, potassium, calcium and magnesiumOnly 1 capsule per serving. Suggested use: 1 capsule per 30-60 minutes during activityBuffered salt composition that he… |
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Tiger Tail Self Massage Tool The Tiger Tail Rolling Muscle Massager helps relieve sore, tight, cramping, fatigued and stiff muscles by helping restore muscular balance…. |
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GU Sports Energy Gel $33.95 Gu Energy Gel has just the right punch to energize you until the end of your race. Gu was created to be digested while exercising, which means no stomach cramping or indigestion during you’re workout. These gels contain maltodextrin, which is the key for your body to get back all those carbohydrates it has been losing and replenish it so you can perform at your peak. This carb combined with fructo… |
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Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life $8.46 “Thrive focuses on vegan foods that help fuel your way to uber athleticism.”- CNN “The Thrive Diet feeds your body all the nutrients it needs without empty calories and with minimal stress.”- Chicago Tribune ”Mr. Brazier’s vegan principals have garnered a cult following.”- Globe & Mail”…The Thrive Diet, a guide to vegan diets in sports…has become something of a bible…”- The Wall Street J… |