Sports Nutrition - The Elixirs of Running

Do you wonder whether you are properly replacing all the fluids your body needs when you exercise?  Running can cause lots of sweat.  Especially on those hot summer days.  Do we manage to replace enough of the fluids we need and stay hydrated?  I for one, am guilty.  I need constant reminders to replace that fluid.

A couple years ago, I was in Toastmasters and I researched and wrote a speech about “How to Study Smarter”.  Okay, so this has nothing to do with running and sports, but it does have to do with the importance of drinking water and how our body reacts to dehydration.  I will just copy an excerpt from my speech:

Our brains are made up of roughly 80% water so doesn’t it make sense that if they were lacking in water it’s not going to function property.  You bet, your brain it very sensitive to your bodily fluid levels.  So isn’t it sad that they say that 75% of North Americans are chronically dehydrated.  Your thirst mechanism isn’t a very good trigger because at the first sign of feeling thirsty, dehydration has already started.  And by then, your mental performances have decreased, you are starting to feel sleepy and irritable, not to mention you are distracted with your feelings of thirst.

In the speech, I was talking about our everyday need for fluid replacement - so how important is replacing water in our system when we are active in sports?  Did you realize that water is responsible for:

• conversion of food into energy
• muscle contraction
• coolant for working muscles
• lubricant for joints; and
• circulation and blood pressure?

Do you wonder how much fluid your sweat actually adds up to?  Try weighing yourself before and after exercise.  Each kilogram of weightloss adds up to 1.5 litres of fluid.  If you are active in exercise, you should be aiming for 8-12 cups of hydrating fluids per day.  These fluids could consist of:

• Water
• Juice
• Sports Drinks
• Milk; or
• Liquid Meal Replacements

Sports drinks are good in that they also replace lost electrolytes which will help to retain more of the fluids that you drink.  Not all sport drinks are created equal though.  Read the labels and try to keep the sugar intake to a minimum.  A higher sugar intake can cause cramping and we certainly want to stay away from muscle cramps.  I stick with Gatorade because, at 8 grams of sugar, it contains less than Powerade.  However, if Powerade is my only choice, I dilute the Powerade with water.  I try half Powerade and half water.

Remember, if you feel thirsty, dehydration is already setting in - drink before that thirst sets in.

Sports Nutrition - Don’t let the food you eat let you down

It’s true that we need to be concerned with what we eat when we exercise, but sometimes even more importantly, it’s about when we eat it.  We are all probably aware that carbohydrates provide the necessary nutrients needed to fuel our run.  But think about how long it takes our body to break down those carbohydrates so that the fuel they provide is ready for use.

Here are some ideas and food tips that may help you decide.

Before Your Run:

30-60 minutes before - you want to comsume simple carbohydrates such as juices or sports drinks

1-2 hours before your run -  you can go with more complex carbohydrates such as bread with honey or jam, fruit, fruit bars cereal/granola bars.  This is one of those times when it’s better to stay away from the grainy bread and go with white bread as it is easier for your body to use those sugars.

More than 2 hours before your run - try a small meal with carbohydrates and proteins.  Some suggestions would be to try a fruit and sandwich, cereal with milk, or cheese and crackers.  Meal replacement drinks and sports bars also work well.

And anywhere under 4 hours before your run, you want to avoid stomach discomfort, so stick to foods that are low in fat and low in fibre.

Don’t forget about recovery - after your event or run, make sure that your meals contain 3-5 servings of carbohydrates and at least 1 serving of protein.

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