Get it done nutrition guide1/2/2024 Generally, you should aim to get between 20–30% of your total daily calories from mostly unsaturated fats. Stored body fat is another excellent fuel source, especially during long-distance running. That’s why many long-distance runners consume sports beverages or energy gel ( 5, 6).Ĭonsuming about 45–65% of total daily calories from carbohydrates is a good goal for most runners ( 7, 8). This might happen with runs greater than 6 miles (10 km), for example ( 3, 4, 5, 6).Īlong with this, most long-distance runners will also need to refuel with simple sugars to sustain their run. As a result, your body turns to anaerobic (absence of oxygen) energy production, which mainly relies on carbohydrates ( 3, 4).Īs your exercise intensity increases, such as in shorter distance runs and sprints, your body uses carbohydrates as a primary fuel source and fat as a secondary source ( 2, 3, 5).ĭue to the shorter time duration of a sprint, most people will have adequate blood glucose and glycogen stores to support their run ( 2, 3, 5).ĭuring lower intensity longer runs, your body increasingly relies on fat stores to produce energy. This limits oxygen available for energy production. Your VO2max is the maximum rate at which your body can use oxygen during exercise, and it increases with higher intensity exercise. As levels of glucose begin to dip, the body begins to convert stored glycogen back into glucose through a process called glycogenolysis ( 1, 2). Any additional glucose in your bloodstream is sent to the liver and muscle cells to be stored as glycogen ( 1, 2).ĭuring a run, your body initially pulls glucose from the blood to power working muscles. This is because your body needs it to produce the energy currency of your cells, called adenosine triphosphate (ATP) ( 1, 2).ĭuring a run or exercise, your body may send glucose to muscle cells as an immediate source of energy. Glucose is a vital energy source for humans. When you consume them, your body breaks down dietary carbohydrates into their simplest form, the sugar glucose. CarbohydratesĬarbohydrates are the body’s main energy source and are critical for long-distance running. The three macronutrients important for your overall diet are:Īlong with this, eating a diverse diet will ensure you’re also obtaining micronutrients and antioxidants, which play a key role in muscle function and recovery. Before you grocery shop for optimal foods for running, it’s important to know the science behind them.
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