Nutrition Tips for Runners | Expert Advice from a Sports Nutritionist
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The Long Run Show
This episode is titled:
Nutrition Tips for Runners | Expert Advice from a Sports Nutritionist
Notable Quotes
"If you're training, you have got to get those carbs in."
"Don't be afraid of eating often and regularly."
"As we get older, our protein needs are even greater."
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Get More InsightsEpisode Summary
The episode focuses on the nutritional needs of runners, especially those participating in events like marathons. Hosts discuss their experience with running while emphasizing the importance of proper nutrition in performance and recovery. Nutritionist Janie Perry explains her approach as a registered nutritional therapist, specializing in sports nutrition and weight management.
Janie offers insights on balancing carbohydrate intake with protein and healthy fats, stressing the importance of individual variations in diet based on age, gender, training load, and weight goals. She shares tips for beginner runners, noting the necessity of carbs for energy during training. The conversation progresses to maintenance and pre-race nutrition, including what to eat prior to a race and the significance of recovery meals post-race.
The episode covers specific questions about fueling strategies, such as the optimal intake of carbs during long runs and how to prevent gut distress when using gels or other supplements. Janie offers advice on hydration and dietary sources of anti-inflammatories, like turmeric, that can help with recovery.
Ultimately, Janie emphasizes that all runners should pay attention to their individual dietary needs and be aware of how their bodies respond to different foods, encouraging listeners to consult professionals like herself for personalized guidance.
Janie offers insights on balancing carbohydrate intake with protein and healthy fats, stressing the importance of individual variations in diet based on age, gender, training load, and weight goals. She shares tips for beginner runners, noting the necessity of carbs for energy during training. The conversation progresses to maintenance and pre-race nutrition, including what to eat prior to a race and the significance of recovery meals post-race.
The episode covers specific questions about fueling strategies, such as the optimal intake of carbs during long runs and how to prevent gut distress when using gels or other supplements. Janie offers advice on hydration and dietary sources of anti-inflammatories, like turmeric, that can help with recovery.
Ultimately, Janie emphasizes that all runners should pay attention to their individual dietary needs and be aware of how their bodies respond to different foods, encouraging listeners to consult professionals like herself for personalized guidance.
Key Takeaways
- Carbohydrates are crucial for energy, especially around training sessions.
- It's important for older runners to increase protein intake to support muscle recovery.
- Balanced nutrition involves not just macronutrients but also hydration and recovery strategies.
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