We’re at all times listening to about methods to kick our unhealthy sugar habits. One week its slicing them out utterly, the following it’s “effective in fruits,” and different occasions we’re cheersing to free-for-all cheat days. For runners, nonetheless, many standard power meals embrace sizable parts of sugar of their elements.
So does that imply we shouldn’t be consuming them? Even when we put in 40 miles per week on runs? In response to Sarah Cuff, a registered holistic sports activities nutritionist at Eat2Run.com, runners don’t need to essentially skip these sugary merchandise. In truth, Cuff says there’s an excellent time to indulge. “If you will devour sugar, throughout a run is the time to do it. Nevertheless, even then it must be used strategically,” mentioned Cuff.
Specialists largely differ on simply what and the way a lot sugar you possibly can devour. Some, like Cuff, advise lots of their shoppers to keep away from easy sugars as a result of they will result in well being points. Nonetheless, there are some complexities with the candy crystalline substance. Those self same easy sugars that may result in an excessive amount of fats are additionally nice decisions for endurance athletes logging lengthy miles.
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“Throughout train is completely acceptable, and actually most well-liked, to devour excessive glycemic sugars,” mentioned Robert Kunz MS, Vice President of science and expertise at First Endurance. That’s why power gels and chews are a staple of many athletes, and it’s additionally why typically ultramarathoners will guzzle from a 2-liter of soda whereas working. “After we are literally working, our our bodies make the most of the sugar instantly, changing it into power,” Cuff mentioned. “In contrast to once we’re at relaxation and it’s not instantly pre or post-run, there’s a excessive likelihood it is going to be saved as fats.”
Earlier than races or robust exercises, runners ought to search for low glycemic meals. This could embrace fructose, which is of course present in vegatables and fruits. Fructose is low glycemic and gained’t finish with a sugar crash, Kunz mentioned. In a examine of cyclists who ate a low glycemic meal earlier than time trials, carried out sooner than those that consumed a high-glycemic meal.
If you happen to select to eat and run, you’ll additionally must do not forget that the physique wants to soak up these carbohydrates for optimum efficiency, Kunz mentioned. “This implies for each 100 energy, you want 12 ounces of fluid,” he mentioned. “Most make the error of consuming a 100 calorie gel and considering they’re delivering power. If that gel just isn’t absorbed, then it’s not delivering something however a possible abdomen challenge down the street.”
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However all that doesn’t imply runners can attain within the fridge for no matter they need, Cuff mentioned. “Runners positively don’t get a free cross to eat no matter they need simply because they burned energy working,” she acknowledged. “Nevertheless, I nonetheless hear far too many runners speaking about what they ‘deserve’ as a result of they ran that day.”
Cuff says that giant quantities of sugar can suppress the immune and trigger irritation that might later result in continual well being issues. “After the run … I counsel reaching for pure sources, akin to tart cherry juice, bananas or dates and berries, in addition to rice, oats, potatoes and yams,” she mentioned, including that fruit and fruit juices are additionally good decisions instantly after a run as a result of they “refuel the depleted muscle and liver glycogen shops.”
Like Cuff, Kunz encourages athletes to decide on fruits with pure sugars, including that sugar doesn’t need to be “unhealthy,” however when used proper, these pure sugars can prime the physique for the street or trails. “Consuming very wholesome will probably not alter your efficiency a lot over a couple of weeks, however can have dramatic impression and outcomes over a couple of years and a lifetime,” he mentioned. “Deal with your physique proper and it’ll handle you.”
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