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so you want to be a runner but not too
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sure how to feel yourself let's get into
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hi I'm Jamie Wright an accredited
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nutritionist and I specialize in helping
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people all across the world achieve
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their goals without silly fad diets this
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may surprise you but running can
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actually be quite fun after you get the
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first few runs under your belt and
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you're no longer gasping for air as you
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find yourself getting more and more into
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running you'll soon realize I want to go
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fast and not feel like I'm about to
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collapse it's normal to feel that way
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unsurprisingly your training program and
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schedule will obviously play an
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important part in running development
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but there is one thing that many Runners
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Overlook they're few why nutrition
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matters for running it goes without
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saying but running can be an incredibly
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tough form of training and depending on
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the duration and intensity of a run as
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well as the environment in which Iran
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running can result in a depletion of
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existing glycogen stores which are your
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internal carbohydrate stores an increase
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in protein oxidation which means
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breakdown skeletal muscle breakdown and
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a reduction in circulating electrolyte
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levels as well as overall hydration
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levels thanks to increased and prolonged
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sweating all of these factors can
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severely impede your performance in
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recovery not just in a single session
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but even in a subsequent training
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session either in the same day or in the
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days that follow never fear this is
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where being a nutrition expert comes
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into play your goals with your dietary
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intake around running should be to have
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a glycogen sparing effect and or to
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restore your glycogen stores
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to reduce protein breakdown to increase
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muscle protein synthesis to restore any
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loss in electrolyte levels
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and finally to optimize hydration levels
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and ultimately avoid dehydration to
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achieve all of these goals you want to
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focus on these three pillars of exercise
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nutrition when to time your intake what
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you plan to have and which supplements
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can help running your fastest ever 5K
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the 5K is a relatively straightforward
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run to field for it's not really a long
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enough run either in distance or time to
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be overly concerned with bringing fluids
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and food along with you so a lot of the
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work centered around performance will
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really be in the pre-run lead up so
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where to start firstly your energy
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source carbohydrates are your best
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they are the body's primary energy
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source and not only allow us to perform
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better during exercise but can also help
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spare our own glycogen stores which may
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lead to better recovery as well as
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prolonging and sustaining our
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performance there are three important
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points to remember when it comes to
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carbohydrate the timing the type and the
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serving size for toxic let's say you're
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in the 60 minutes before a run our body
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has an estimated maximal capacity for
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carbohydrate uptake of around 60 grams
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per hour to ingest amounts beyond that
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can lead to gastrointestinal distress
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trust me the last thing you want to feed
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while you're running is your gut
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starting to gurgle while you can work
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around this by having multiple
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carbohydrate sources and or training
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your gut which can be more beneficial to
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Elite Runners who need that edge 405k
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will try and keep it simple you may also
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Jimmy is there a minimal amount of
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carbohydrate I can have and still feel
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very good question there is indeed while
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there are a few figures quoted 20 grams
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of carbohydrate has been found to be a
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sufficient amount to provide a
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so you'll want to aim for between 20 to
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60 grams of carbohydrate in that R
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leading up to your rum a few simple
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ideas for that would be a banana banana
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chips Bagel an English muffin a flapjack
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or one or two pieces of toast with Jam
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or honey bananas are a great choice for
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more than just carbohydrate content
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they're also a great source of
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electrolytes and help to contribute to
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your fluid intake as well that expertly
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brings me on to my next point for
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kneeling your fastest 5K hydration if it
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is particularly hot or humid outside
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then you may also want to consider
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bringing some fluids with you given that
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most 5K runs can be finished within 20
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to 45 minutes you may not need to but I
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would certainly advise you to have some
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fluids with electrolytes on hand for
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after you run speaking of after you run
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you'll also want to have yourself a high
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quality source of protein and even a
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similar size serving of carbohydrate to
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what you had before you ran this is all
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intended to optimize recovery and ensure
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that your body has the pieces it needs
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to rebuild repair and adapt to allow you
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to run even faster in your next 5K one
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final tip for your 5K and this may be
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more for the season Runner rather than
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the fledgingly jogger is to consider
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caffeine while you'll likely want to
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hold back on caffeine for much longer
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runs simply to maintain a steady heart
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rate minimize further loss of water and
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electrolytes and avoid needing to go to
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you may be able to get away with it here
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especially if you're planning on a PR
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research suggests that between three to
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eight milligrams per kilogram of body
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weight elicits the greatest benefit for
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both performance and enhanced recovery
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but I would suggest being more
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conservative with it and not loading
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yourself up with so much caffeine that
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you start hearing colors and seeing
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signs kneeling your 10K in 15K many of
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the same principles apply from 5K to the
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there are certain elements you do want
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to pay more attention to however and
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even consider adding in a few more
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strategies firstly fueling beyond the 60
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Minutes leading into a run if you want a
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few like an elite endurance athlete they
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aim for anywhere between 8 to 12 grams
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of carbohydrate per kilogram of body
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it's a hell of a lot of pasta I can tell
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you that if that seems a bit daunting
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researchers have also proposed one to
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four grams of carbohydrate per kilogram
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of body weight per day as an adequate
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amount for people exercising longer than
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90 minutes per day I wouldn't change too
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much of the approach laid out for the 5K
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in terms of that 60 Minutes leading up
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but you may want to squeeze in a higher
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carbohydrate made of yours before that
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just to help top out your glycogen
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stores similarly you'll also want to
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keep the electrolytes in the fluid
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intake up but you'll need to bring those
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with you on your run for definite this
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time athletes can lose anywhere between
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0.5 to 2 liters of water per R so you'll
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want to at least have a half liter on
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hand or provided to you for those longer
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runs you'll also want them to contain
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electrolytes too to avoid cramping
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headaches reduce performance and more
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while you're running I would also advise
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you have a few carbohydrate gels on hand
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or to have a carbohydrate mix in your
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fluids this is allium to spare your
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existing glycogen stores provide a
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readily available source of energy opt
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performance and enhance the post run
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recovery gels are a tricky one as some
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people can get upset stomachs from
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having them if they're not used to them
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if you are going to incorporate jails
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I'd advise having one every 30 to 40
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minutes of running completed and if
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you're intending to use them in a race
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or competition make sure that you train
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with them first there is nothing worse
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than stomach cramps at the gurgles
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Midway through a distance run especially
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without a bathroom in sight focusing on
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all these diet related tactics will help
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you nail a 10K or even a 15K APR be sure
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to follow similar recovery guidelines to
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the 5K and have a high quality source of
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protein Post run on a serving of
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carbohydrate too let us know how you get
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on in your next training run and if
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these tips helped you to run faster
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share your PRS and thoughts in the
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comments below and finally don't forget
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to like this video And subscribe to the
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my protein YouTube channel for more
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helpful content and be sure to keep
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asking the team questions so we can keep
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providing you with more evidence-based
