Nutrition Q+A: Nick Morgan, Lucozade Sport

Hi everyone

Lucozade Sport's Lead Sport Scientist Nick Morgan will be online between 1pm and 2pm today to answer any queries you might have about sports nutrition.

So, whether you're wondering just how many calories you need to consume daily to sustain your current training levels (and what food groups they should come from) or grappling with your race-day fuelling strategy, now's the time to pick the brains of an expert.

We're starting this thread now so you have a chance to post your queries beforehand - that way, Nick will be able to get stuck in straight away at 1pm rather than having to deal with too many questions all at once.

Time to get posting!

Catherine RW

Hi Nick

I am running the London Mara for the first time this year.The last two years I have run The Edinburgh Mara and each time I have hit the wall around the 22 mile mark.Some of my friends(They are real runners!!) have told me I probably havent put in enough miles.I feel my miles were fine as I stuck to one of the runners World 16 week programs which include 3 X 20 mile runs.Is there anything I can do to avoid the dreaded wall this time round

Any advice would be great

Thanks

Sando

Do you have any tips for simple meals that can be eaten the night before a big run and then after a big run to prepare the body and help recovery? And in particular, any creative ways to make these meals more exciting so they don't becomg boring over the weeks of training? Thank you!

Is there any benefit in doing my big LSRs (planning 2 x 18m and 3 x 20m), without taking on gels or lucozade?  Someone told me that they like to do these long training runs just with water, because it really makes the body learn how to convert fat into available energy. 

And also, when they get to the race and take on gels/lucozade it has an 'extra-bonus' effect.  ie, the body is used to long runs with no fuel, and then on race day it gets fuel and this makes the whole thing seem relatively easy compared to those tough (unfuelled) LSRs.

thanks!

I heard a rumour there will be energy gels on the VLM course this year is this true?

If so when would you recommend taking them and how many - i'm new to the nutrition side of things so at a bit of a loss for race fuel!

Thanks

Hi Nick

when I do a long slow run on a 7 mile circular route, I hide a botlle of Lucozade sport at the start then drink half the bottle after first lap, then finish it at the end of the second lap. Is that about right or would I be better to try and carry it, taking smaller amounts more regularly?

Afternoon everyone

 Thanks for the questions posted so far. As ever I will try and answer them all as quickly, succintly and promptly as I can. Feel free to ask anything and i'm sure we can get some strong nutrition plans in place for you all no matter what your running goal is.

Hi Nick 

I get stiches really easily so only run in the mornings before I've eaten anything.

Preparing for my first marathon (London) so will need to start fuelling of longer runs soon. Is there anything I could eat the night before which will help supply enough energy?

I know there will come a point where I will need to start fuelling during runs. Any recommendations? I have got stiches just from water before so prefer something quite light. Jelly babies seems a popular choice too but being a vegetarian they aren't technically suitable!

Thanks!

Sando

The wall is a really interesting area. In fact we find that people continually slow down from the very beginning of the marathon and don't necessarily hit a wall per se, albeit the last few miles can feel particularly difficult. I can empathise with you from my 3 marathons last year!

We have done some research recently to show that the longest run in training is a predictor of marathon performance so getting up to 20 miles is important. however, you seem to be all over this. Thus, assuming your training is ok we must then factor the pacing on the day - does it reflect your training, careful though must be given to this - see our pacing event at dorney Lake this year planned for March.

Then after training and pacing comes nutrition. Without saying the same thing the amount of fuel (carbohydrate) from sports drinks, sweets, gel and bars is very important, so much so that you need 30-60 grams per hours, i.e. one 330 ml lucozade sport plus one gel (or 4 x jelly babies). This provides roughly 50g of carbohydrate.

How are your strategies...? If this is what you already do we may need to look even closer but first stabs these are most important areas

Hi Nick, there has been some debate on Matchstick Man's thread regarding porridge. As I don't find it very interesting to eat is Muesili a suitable alternative for a slow release food for breakfast?

 Also, like many people I have sweet tooth and like chocolate! What other alternative snacks are good?

Peter

Diabetes - really important one. i'll answer by the end of the session because I am getting someone to draft a better response than a quick one for me. i'll also ensure we get you all the right info here as it really is a real life situation many people have to deal with, but crucially are very sucessful at managing.

Norwich runner

The most important aspect to the meals the night before an event are that they are practiced. However, that said it does get boring so creativity is important - therefore when working with athletes I always try and find 3-5 winning formula's through practice. The key elements for me are that meals are 'small' - that may surprise people, but let me assure you the total carbohydrate intake for the day is still high - and needs to be - but we find smaller meals is easier to tolerate and doesn't create feeling of lethargy. The meals should of course be centred around carbohydrate so variations on pasta, rice, potatoes and bread. Do avoid though spicy food, whether we want to be crude or not, the fact is it isn't a plan worth trying for the end result the following day.

Creativity wise, think of the meal not just as pasta, but if you have time a starter, main meal and pudding, i.e. bruschetta, pasta then yoghurt or fruit. people sometime think one bowl of pasta is the solution, in reality that's is boring and risks overeating, so maybe break the evening meal down and get variety that way

Maracuya

This is why I love the forums... you get real good questions. There is school of thought that by not using LS or gels you adapt better on the long runs. Without boring you there is a strategy called train low, compete high, i.e. train with low carbohydrate with then load for competition.

In reality though, we don't see the performance benefits on the day, or certainly research hasn't shown this yet, albeit some adaptations in the muscles do take place. Furthermore a couple of aspects to think about... when you do LSR, you still energy to maintan the speed (albeit slow) for the duration so it is important, also without the carabohydrate you could end up quite depleted thus comromising your immune response, i.e. increase susceptibility to risk of infection.

For me, i'm not sure the evidence is mature enough as yet and the most important aspect is to get the quality of the LSR and maintain your health and energy stores for all the other training sessions you do. Training with LS and gels also imporves your tolerance and familiarity with the products. The tolerance aspect shouldn't be overlooked just thinking as I type as you can train yourself to tolerate more carbohydrate by using it, and the closer you can get to 60g per hour the better

Nick - on the day of a marathon I find I'm fine when I take the first energy drink on board and can stomach maybe one gel but after that my body seems to have a strong preference for water only and I'm worried that I become very electrolyte depleted over the full distance.

So my question is this - should I try to learn to get used to them more or should I just go with what my body is telling me?

I had extremely dark urine after the last one (sorry its lunch folks) so I was clearly dehydrated but a few hours later I was fine.

How important are these drinks and gels REALLY?

Thanks

LB

Noodler

Firstly with ref to the evening meal see above

For breakfast the clasic guideines are 1-4 g of carbohydrate per Kg of body weight, i.e. 70-280 g for a 70 kg person. What does this look like... Large bowl of cereal, two slices of toast and a banana. Add in OJ or sports drinks for fluid, alog with water to maximise hydration.

Most people get breakfast right in my experience, key aspects are practice the plan before doing it for the first time on race day. Also consume 3-4 hours before if you can - I am acutely aware though that this isn't always possible so breaking breakfast down into manageable chuncks over 3 hours before race day works well. Check out our online nutrition plans which compliment the training plans for more ideas of what breakfast looks like.

jimmy F

gels... they are on course at miles 14 and 21!

i can't say you SHOULD take them, but i would advise that you find a way to take carbohydrate in during the event. see above for guidelines, but certainly in addition to the lucozade Sport on course, you should try and find another source.

Key tip, find what works for you and work in your head on taking carbohydrate on an hourly basis.