3 Common Nutrition Mistakes of Runners

3 Common Nutrition Mistakes of Runners:

While most runners already have the basics like pre- and post-run fuel down, there are still some grey areas of confusion that people don't know about. 



#1 Mistake: Eating Too Much Protein

As a whole across the country, we over consume protein. In fact, the current average Australian protein intake is 25-50% greater than the amount recommended by the Dietary Guidelines. When it comes to exercise, it’s incredibly common to think that protein needs increase even more after any type of exercise. While we do need protein after a workout to rebuild muscles, we definitely don’t need as much as many likely think. Unless you’re doing intense endurance or resistance exercise, your protein needs do not increase. Use this general rule of thumb to determine how much protein you need in one day: take your weight in kilograms and multiply that by 0.8. This will help avoid overconsumption of protein.

#2 Mistake: Sports Drinks and Energy Gels All the Time

Sports drinks and energy gels should only be consumed when preparing to run a marathon or half marathon. Anything less than that however, and you might be giving yourself extra and unnecessary calories. Carbs are our body’s preferred source of fuel in exercise. If you’re a runner, this probably isn’t news to you.

Glucose (a type of carbohydrate) is easier to mobilise in the body and to use for energy than fat and protein. With higher intensity exercise of course, the amount of fuel needed from carbs increases. As we start to use these carbs, or our glycogen stores, our perception of exertion increases and we begin to feel exhausted. Only at this stage is it necessary to begin carb loading. 

Typically, this type of refueling is only needed when the activity lasts longer than one hour. For every hour after the first, a good rule of thumb is give yourself about30-60 grams of carbs per hour.






#3 Mistake: Coconut Water is the Perfect Post Run Refuel

Coconut water definitely can be a great hydration option post run. Most unflavored coconut waters are low in calories, low in sugar and contain a good amount of potassium. If you like the taste and really enjoy drinking coconut water, by all means – drink up! However, unless you’re going on a long run you don’t necessarily need that type of hydration. Our fluid and electrolyte balance is well regulated by the body.

During exercise, our bodies start to follow a feedback mechanism: we produce sweat and our thirst mechanism kicks in to maintain the balance. So, drinks like coconut water aren’t always needed. It’s only in endurance exercise that this balance might get compromised – sometimes it’s hard to ingest enough fluid to keep up with losses. In these cases, you can reach for the coconut water to keep properly hydrated.





By Helen Danias