In my time working with runners and being an experienced runner myself, most athletes miss two major factors in their training (myself included). Those two factors are lack of strength training and improper nutrition. I have plenty of experience in the strength component of running with years of research and analysis, but my depth of knowledge in nutrition is certainly not as concrete. I have recruited an astounding professional to help give advice and clarity on what runners and other endurance athletes need to get the most out of their training!
Ms. Andrea Luongo is a veteran in the dietary game. She has received her Bachelor’s and Master’s degrees while also having 12 years of clinical experience. Andrea specializes in sports nutrition, kidney nutrition, and eating disorders. She runs her own business in Dallas, TX, Dietitians of Dallas. She is a wealth of knowledge and was gracious enough to lend us some!
I have been running since high school, longer if we are counting the years of soccer when I was a small, feisty kid. I have participated in countless races from 400 meters up to 50 miles. Whew! 50 miles, that was a long one! I am scared to see all the mileage behind the training for all those races. During my training for ultramarathons, I learned the importance of calorie intake, especially for longer distances. I was never big on eating during races or even hydrating during races. Terrible, I know! As a high school and collegiate athlete, it never dawned on me to consider nutrition as part of my training. The most common thing was to have a huge pasta dinner the night before a race. THE carb load. I attribute it to my lack of awareness due to my focus on speed and youthful resilience. I never wanted my time to be jeopardized by slowing down or taking the time to fuel up. However, I realize now, what a disservice I was doing to myself. Andrea mentioned how the meal before or even two nights before is critical, but to get the most out of your training “the best time to start dieting is day one.” The body needs nutrients to supply it with adequate fuel before, during, and after training. I talk to runners about their nutrition all the time to understand what stress the body is under and what energy is available to them. A lot of runners believe they can just eat whatever they want and for a good majority that is true. However, I agree with Miss Andrea, nutrition is not about a caloric deficit or surplus, outside of weight management, in sports. It is about the quality we ingest. An athlete who wants to take their event seriously, whether running or another sport should view their diet and their nutrition intake as training and fuel. I have found it important to understand the availability and complexity of what energy is available during any athletic event, particularly endurance events.
I asked Ms. Andrea about common misconceptions with dieting or nutrition planning with athletes and she had this to offer, "The most common dieting misconception I have found or hear is the fear around carbohydrates. Athletes want to ingest a lot more protein over carbohydrates, but what they don't understand is the brain and kidneys need carbohydrates to function appropriately.” I had to laugh when I heard Andrea state this to me because I fell perfectly into the statement. When I was training for my half marathon and my first ultramarathon, I strictly ate approximately 2 grams of protein per kilogram of bodyweight multiple times a day with very little carbohydrates. I wanted to have a lean and quick body for my races and to look good, admittedly. However, I still did a lot of indulging which probably saved my athletic performance i.e. a lot of pizza. Pizza for the win! When I started training for my second ultramarathon and did my research; I started to eat more pragmatically and intentionally. I started to understand the necessity of eating during the race.
Keeping your body fueled during an event, particularly an endurance event, is one of the most crucial things any athlete of any level can do. The ultramarathoners understand this concept purely because the monstrosity of the distances they have to run would be impossible to complete without some type of intake throughout the race. However, any distance can benefit from this concept as well. Any event that is going to last longer than 1 hour would benefit from some type of caloric intake to propel the body forward and increase performance. Andrea said, “it is best to get simple carbs into the system roughly 1 hour and 30 minutes after the start of the race and then every subsequent show 30 to 45 minutes afterward.” She also mentioned it is vital to listen to your body and decrease the increments if necessary when the body is feeling a little more sluggish or dehydrated. It needs to be said, when the body does feel more fatigue it is not the muscle that is tired, but the nervous system. The body has many mechanisms to store energy and replenish said energy even without immediate food digestion. The nervous system does not have any kind of storage capacity, and so it becomes the first to fatigue. What controls our muscles and movement then? The nervous system. This is why nutrition intake is so crucial for a good performance during an endurance event or other prolonged athletic activity.
Now the race is over and you think, Finally! I can lay down and rest. The couch has never looked so utterly perfectly comfortable. All of which is valid to think, but your job as an athlete no matter the skill or competition level, is not over. The recovery process is huge! Especially, if you do not want to feel crummy for the next three-plus days. If you have ever worked with me or spoken with me, you know I am a big proponent of active recovery. The general idea is to use low-level activity and exercise to re-energize the exhausted tissues. The concept of active recovery is more than just exercise though. I’m sure you see where this is going. That’s right, diet! Andrea emphasized the importance of recovery begins with nutrition once again. She advises eating similarly to the day before the race or athlete event. Not only that, but it is crucial to digest carbohydrates. It was so important she used the full name in conversation. Personally and professionally, I would take her word for it.
An athlete’s training is so much more than workouts and practice. A good performance relies on stress mitigation, lifestyle balances, and diet. The one big takeaway I, as well as Ms. Andrea, want everyone to get from this is, EAT HEALTHY CARBS. It can not be stated enough. The body, kidneys, and especially the brain need them to function properly. An athlete needs carbohydrates to perform above and beyond.
I want to thank Andrea from Dietitians of Dallas for taking the time to speak with me. She is an amazing person and a stellar dietitian! If anyone has any questions about their dietary needs, she is my number one choice to refer to. Check her and her team out at dietitainsofdallas.com.
Till next time!
Dr. Cole C., DPT
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