Article updated on September 2, 2020
1086 word read
Ah, eat! The ultimate source of epicurean pleasures, a demon for addicts and a puzzle for athletes of all levels. (ps anything is possible #me)
Each of my seasons at Cardio Plein Air brings up the same question:
What is best to eat before running?
I see hope in the eyes of my runners. They would love me to offer them THE answer, THE solution. Although it always gives me great pleasure to share my stories from the field and my scientific hypotheses, I find that there is sometimes a difficult bridge to cross between theory and practice. I could be very theoretical and you suggest a mathematical equation that seems ideal for feeling strong, proud, light and efficient during training but… because there is always a "but".
The “but” in my opinion comes from the great variability in our “winning combinations”. If we agree that part of this variability has its origin in our uniqueness, then there could be no magic formula. What works for one may not necessarily work for the other. Let us try here, from the framework provided by the new Canadian Food Guide, to find our own combination, THE optimal fuel!
To understand our real needs: the Allegory of the machine!
The allegory of the machine speaks to me a lot. Marielle Ledoux compares, in her book Sport and Performance Nutrition, the human body to a car. And it agrees that everyone does not necessarily drive in Formula 1. Some are in mini, others in 4 × 4! # team4X4
In the metaphor, proteins play the role of parts, of mechanics; carbohydrates and lipids those of fuel and reserves; and water that of lubricant and great carrier. It therefore makes a lot of sense to want to find all these components in our daily diet to find the right balance.
- The carbohydrates (fruits, vegetables, grain products, starches, dairy products or vegetable versions, etc.) provide us withEnergy more or less quickly depending on the source;
- The lipids (oils, butter, meat and substitutes, dairy products or substitutes, oleaginous fruits such as avocado, etc.) serve us as stocks energy;
- And the protein (meat and alternatives, dairy products or substitutes, vegetables, whole grain cereal products, etc.) ensure us a good muscle repair.
In the light of this allegory, how to properly dose to optimize our results?
It's time to run!
Complete meal
When we have 3 to 4 hours before a workout, we can eat a full meal (protein, fat, carbohydrates) without having to worry about running out of energy or suffering from digestive problems during our run. It is also recommended to stay hydrated throughout the day. For a workout of less than an hour, it is not absolutely necessary to plan to drink during the race (unless you feel the need of course!)
Not to be overlooked, the more the gap between the race and the meal or snack decreases, the more we will have to pay attention to the ingestion of so-called "problematic" foods such as foods that tend to slow digestion or those which are for many runners, gastric irritants.
For example, proteins and lipids are typically supporting the appetite since we need more time to digest them. So if they are consumed too close to training (mainly hard workouts: intervals, HIIT, etc.), it is very likely to be rather inconvenient! To consume according to its tolerance.
The same goes for foods that are typically gastric irritants such as tomato, cream or spicy sauces, garlic, frying, coffee, gas-generating vegetables such as cabbage and broccoli, acidic fruits such as citrus fruits, etc. I am using the term " typically " because individual tolerance prevails mostly. If your grapefruit in the morning carries you for miles, “go for it”! And you will recover with a good full lunch on the way back!
Here's an example of a full meal if I eat early: This meal is high in energy and nutrients. Serve with a large portion of your favorite vegetables and a small portion of basmati rice. For quantities, we are inspired byharvard healthy plate which clearly inspired our new Canadian Guide.
Jean-Philippe's (best) General Tao tofu
Light or fractional meal
If you only have 1 to 2 hours to digest, choose a carbohydrate source that is easy to digest, a small to moderate portion of protein, and little or no fat.
Personally, I like things that are easy to eat on the go and require little preparation. Here is an example of weekday morning fuel:
If my workout is in the evening, I'll have either a full meal split in half or a light meal. Soups and stews, especially those with legumes, are great for providing energy and a feeling of prolonged satiety. To be completed on return with a snack containing carbohydrates and proteins to restore energy and promote recovery of the machine.
High carbohydrate snack
If you have only 30 minutes to recharge your batteries before training, choose a source of carbohydrates, little or no protein, and avoid fat (unless you've tested it and your body is responding well). We always have to come back to the uniqueness of our machine. There is no precise equation. So we have to consider doing some trial and error before finding what works for us. And never try a new food on a competition day! # rule1
For me, under an hour pre-workout, that's too short a time to eat. Since I find it safer not to run on an empty stomach, I will often settle for a glass of chocolate milk or a homemade sports drink. This formula provides me with enough fuel for my run, I feel sufficiently hydrated and my stomach is not mobilized by my digestion. I can enjoy a full meal on the way back to recover.
The basis of a healthy diet is to build, one by one, habits beneficial to our health in a realistic and progressive context. Nothing is perfect. Everything in nature is asymmetrical. Be the explorer of your own machine to discover the winning formulas. For me, it would probably be the following: Water as the drink of choice, an abundance of plants, opening up to the world and new foods, eating for flavor and well-being.
And you, what are your winning formulas?
