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We’re all the time listening to about learn how to kick our dangerous sugar habits. One week its reducing them out utterly, the following it’s “high-quality in fruits,” and different occasions we’re cheersing to free-for-all cheat days. For runners, nonetheless, many fashionable power meals embody 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? Based on Sarah Cuff, a registered holistic sports activities nutritionist at Eat2Run.com, runners don’t should essentially skip these sugary merchandise. In reality, Cuff says there’s a great time to indulge. “If you’ll eat sugar, throughout a run is the time to do it. Nonetheless, even then it needs to be used strategically,” stated Cuff.
Consultants largely differ on simply what and the way a lot sugar you possibly can eat. Some, like Cuff, advise lots of their purchasers 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 eat excessive glycemic sugars,” stated Robert Kunz MS, Vice President of science and know-how 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. “Once we are literally working, our our bodies make the most of the sugar instantly, changing it into power,” Cuff stated. “In contrast to after we’re at relaxation and it’s not instantly pre or post-run, there’s a excessive probability will probably be saved as fats.”
Earlier than races or powerful exercises, runners ought to search for low glycemic meals. This will embody fructose, which is of course present in vegatables and fruits. Fructose is low glycemic and gained’t finish with a sugar crash, Kunz stated. In a research of cyclists who ate a low glycemic meal earlier than time trials, carried out quicker than those that consumed a high-glycemic meal.
In case you select to eat and run, you’ll additionally have to do not forget that the physique wants to soak up these carbohydrates for optimum efficiency, Kunz stated. “This implies for each 100 energy, you want 12 ounces of fluid,” he stated. “Most make the error of consuming a 100 calorie gel and pondering they’re delivering power. If that gel just isn’t absorbed, then it’s not delivering something however a possible abdomen difficulty 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 stated. “Runners undoubtedly don’t get a free move to eat no matter they need simply because they burned energy working,” she said. “Nonetheless, 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, similar to tart cherry juice, bananas or dates and berries, in addition to rice, oats, potatoes and yams,” she stated, 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 should be “dangerous,” however when used proper, these pure sugars can prime the physique for the street or trails. “Consuming very wholesome will doubtless not alter your efficiency a lot over just a few weeks, however can have dramatic influence and outcomes over just a few years and a lifetime,” he stated. “Deal with your physique proper and it’ll care for you.”
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