FOLKESTONE MARATHON CLUB MEETING TWO :- NUTRITION TYPES OF TRAINING

1. FOLKESTONE MARATHON CLUB • MEETING TWO:- • NUTRITION • TYPES OF TRAINING

2. Eating and drinking for endurance running • Choosing the best fuel for different circumstances • Ability to store • Training for efficient use of fuel • Refueling whilst exercising • Refueling after exercise.

3. Most Important Formula Calories used during running = Calories consumed from food Or Calories in = Calories out

4. Which fuel source is best? CARBOHYDRATE (CHO) is the first choice for the body: * Energy is quickly and efficiently released * The higher the intensity of the exercise the higher the proportion of CHO is used FAT is an essential source of fuel * Energy is released more slowly PROTEIN essential for repair * used as a fuel source only in extreme circumstances ALCOHOL * is sadly an extremely inefficient energy source

6. CHOOSING BEST FUEL FOR DIFFERENT CIRCUMSTANCES & ABILITY TO STORE CARBS • GLYCEMIC INDEX • High GI Carbs (simple) are digested by the body more quickly and are mainly sugars and so have a more instant use. • Low GI Carbs (complex) are digested more slowly leaving you feeling fuller for longer and they help keep you fuelled up. • BREAKFAST - most important meal of the day, we need to get our fuel intake in so to build up our energy levels for the day, if we miss breakfast then we cant replace it. It gives us that base, so we are looking for some good low GI carbs eg Porridge • LUNCH – Top up with some more Low GI Carbs • SNACKS – Mid morning, top up but not with chocolate, but dried fruit and nuts for example. Mid afternoon before evening training run, high GI carbs eg bagel with peanut butter. • EVENING MEAL - Balanced meal with vegetables

7. Breakfast Cereal • Low GI • All-bran (UK/Aus) 30 • All-bran (US) 50 • Oat bran 50 • Rolled Oats 51 • Special K (UK/Aus) 54 • Natural Muesli 40 • Porridge 58 • Medium GI • Bran Buds 58 • Mini Wheats 58 • Nutrigrain 66 • Shredded Wheat 67 • Porridge Oats 63 • Special K (US) 69 • High GI • Cornflakes 80 • Sultana Bran 73 • Branflakes 74 • Coco Pops 77 • Puffed Wheat 80 • Oats Honey Bake 77 • Cheerios 74 • Rice Krispies 82 • Weetabix 74 • Bread • Low GI • Soya and Linseed 36 • Wholegrain Pumpernickel 46 • Heavy Mixed Grain 45 • Whole Wheat 49 • Sourdough Rye 48 • Sourdough Wheat 54 • Medium GI • Croissant 67 • Hamburger bun 61 • Pita, white 57 • Wholemeal Rye 62 • High GI • White 71 • Bagel 72 • French Baguette 95 • Dairy • Low GI • Whole milk 31 • Skimmed milk 32 • Chocolate milk 42 • Sweetened yoghurt 33 • Art Sweetened Yoghurt 23 • Custard 35 • Soy Milk 44 • Medium GI • Ice cream 62 Fruits • Low GI • Cherries 22 • Plums 24 • Grapefruit 25 • Peaches 28 • Apples 34 • Pears 41 • Dried Apricots 32 • Grapes 43 • Coconut 45 • Coconut Milk 41 • Kiwi Fruit 47 • Oranges 40 • Strawberries 40 • Prunes 29 • Medium GI • Mango 60 • Sultanas 56 • Bananas 58 • Raisins 64 • Papaya 60 • Figs 61 • Pineapple 66 • High GI • Watermelon 80 • Dates 103

8. Snacks & Sweet Foods • Low GI • Snickers Bar (high fat) 41 • Nut & Seed Muesli Bar 49 • Sponge Cake 46 • Nutella 33 • Milk Chocolate 42 • Hummus 6 • Peanuts 13 • Walnuts 15 • Cashew Nuts 25 • Nuts and Raisins 21 • Jam 51 • Corn Chips 42 • Oatmeal Crackers 55 • Medium GI • Ryvita 63 • Digestives 59 • Blueberry muffin 59 • Honey 58 • High GI • Pretzels 83 • Water Crackers 78 • Rice cakes 87 • Puffed Crispbread 81 • Donuts 76 • Scones 92 • Maple flav syrup 68 • Vegetables • Low GI • Frozen Green Peas 39 • Frozen Sweet Corn 47 • Raw Carrots 16 • Boiled Carrots 41 • Eggplant/Aubergine 15 • Broccoli 10 • Cauliflower 15 • Cabbage 10 • Mushrooms 10 • Tomatoes 15 • Chillies 10 • Lettuce 10 • Green Beans 15 • Red Peppers 10 • Onions 10 • Medium GI • Beetroot 64 • High GI • Pumkin 75 • Parsnips 97 • Legumes (Beans) • Low GI • Kidney Beans (canned) 52 • Butter Beans 36 • Chick Peas 42 • Haricot/Navy Beans 31 • Lentils, Red 21 • Lentils, Green 30 • Pinto Beans 45 • Blackeyed Beans 50 • Yellow Split Peas 32 • Medium GI • Beans in Tomato Sauce 56

9. Staples • Low GI • Wheat Pasta Shapes 54 • New Potatoes 54 • Meat Ravioli 39 • Spaghetti 32 • Tortellini (Cheese) 50 • Egg Fettuccini 32 • Brown Rice 50 • Buckwheat 51 • White long grain rice 50 • Pearled Barley 22 • Yam 35 • Sweet Potatoes 48 • Instant Noodles 47 • Wheat tortilla 30 • Medium GI • Basmati Rice 58 • Couscous 61 • Cornmeal 68 • Taco Shells 68 • Gnocchi 68 • Canned Potatoes 61 • Baked Potatoes 60 • Wild Rice 57 • High GI • Instant White Rice 87 • Glutinous Rice 86 • Short Grain White Rice 83 • Tapioca 70 • Fresh Mashed Potatoes 73 • French Fries 75 • Instant Mashed Potatoes 80

10. REFUELLING WHILST EXERCISING What do we take whilst running? Solids • Gels • Jelly Babies • Anything else? (digestion!!) Liquids • Water • Sports Drinks • Anything else? Whatever you take, make sure you practice on your long runs, so you know how you are going to react, or get used to the taste! Vitally Important DON’T TRY ANYTHING NEW ON MARATHON DAY!!!!!!

11. REFUELLING AFTER EXERCISE • GOLDEN HOUR after exercise when our muscles are more receptable to being refuelled. • During this time we should try and get some fuel into our system, however who feels like eating Malt Loaf just after they get back from a long run? • Therefore for a good way to refuel and get the necessary sustenance to our muscles is by taking a milk shake type recovery drink. SIS Rego or For Goodness Shakes or the Chocolate Variety of Nesquick!! • This is a much easier way to take onboard the right fuel.

12. TYPES OF TRAINING LONG RUN • As discussed last time, very important in Marathon Training and we should be looking to get one long run per week in gradually building up to a maximum of about 2.5 hours. Do some whilst taking gels and some without as this gets body used to dealing with the change over period when to body switches from using carbs to using fats (the WALL). INTERVALS • These can include HILLS and FARTLEK as these are all harder efforts with periods of rest in between them. For the marathon we would be looking to do longer efforts 3-8 mins as we are looking for speed endurance (holding speed for a long time) TEMPO/THRESHOLD • This is going out and running at a steady pace for a long period of time, normally I would do something like 2 miles warm up and then 4 miles harder with a couple of miles cool down. As the weeks progress then the length of the harder paced run can be increased, maybe up to as much as 9-10 miles!! This is not absolutely flat out as we don’t want to be producing lactic acid in our muscles which would slow us down.

13. RECOVERY RUNS • After each long or hard run then have an easy recovery day, these are very important as your muscles need to repair ready for the next hard session. Remember if you go out in a group what may be a recovery for one person may not be a recovery for the others. REST DAYS • Just like the recovery runs having a DAY OFF can be really beneficial to you. Don’t UNDERESTIMATE this. If you are feeling stale and tired take a day off. You will not lose any fitness having 1-2 days off. Muscle memory is said to be about 3 weeks, so on your taper if you do you long run about three weeks from your marathon date you can rest in peace that you are not going to lose anything when you bring your long run down in your taper period!!

14. Any Questions? • Topics for next time