Eat by the Clock

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One Hour In

"If you're running for over an hour, a sports drink becomes important," says Price. "Especially one with electrolytes, as these speed your hydration rate,  help you retain water and aid the absorption of carbs.

"Research published in the International Journal of Nutrition and Exercise Metabolism shows that mixing protein with carbs increases the rate of carbohydrate replenishment, reduces muscle damage and can boost time to exhaustion by around 15 per cent. Shoot for a sports drink with electrolytes and 30g of carbohydrate, plus 10-15g of unflavoured whey protein (mixed before you set off) every hour."

Drink: Sports drink, whey protein shake


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"Fat and fibre should be limited as they slow the transition of food through the gut"

Surely fibre speeds up the transition of food through the gut?


Posted: 19/10/2011 at 17:39

Don't quote me on this but doesn't (insoluble) fibre do its thing after leaving the gut, bulking up your stools and keeping you regular?  It seems the article is recommending avoiding high fibre foods either a couple of hours before or immediately after the run, which would require a careful balance, since you do want carbs in there.  I suppose it comes down to things like eating porridge for breakfast rather than bran flakes, etc.

It doesn't actually say whether fibre is a good thing or not or when to eat high fibre foods if that's the case.  I'll carry on eating my brown rice I think.


Posted: 19/10/2011 at 21:05

I read somewhere that you blood sodium levels are HIGHER when racing and that taking electrolytes during the race wouldn't be beneficial.....this artical seems to recmmend taking a sports drink before and during the race.  Which is correct?
Posted: 20/10/2011 at 13:41

I am confused by this. The heading is all about eating a sweet potato two hours before but at the end of the article is says...

Eat: Chicken, oats, white fish (cod, haddock), oily fish (salmon, mackerel), brown rice, low-fat Greek yoghurt, bulgur wheat, quark smooth cheese, wholewheat pasta, sweet potato, eggs, brown bread.

Meal ticket: Eggs with brown bread or fish with sweet potato

Maybe I am being a bit slow but there seems to be a whole bunch of mixed messages here?


Posted: 30/12/2011 at 15:41

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