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47 Performance




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This article is from the Running FAQ, by Ozzie Gontang with numerous contributions by others.

47 Performance

Because the performance phase(which includes both training *runs* and
racing)spans at most 5-7 hours whereas the building and recovery phases are
ongoing processes, its requirements are totally different from the other
two. Good nutrition is a long term proposition meaning the effects of a
vitamin or mineral deficiency take weeks to manifest themselves. This is
evidenced by the fact that it took many months for scurvy to show in
sailors on a vitamin C deficient diet. What this means is that during the
performance phase, the primary concern is energy replacement (fighting off
the dreaded "bonk") while the vitamin and mineral demands can be
overlooked.

Simple sugars such a sucrose, glucose and fructose are the quickest sources
of energy and in moderate quantities of about 100gm/hr(too much can delay
fluid absorption in the stomach) are helpful in providing fuel for the body
and the brain. Proteins and fats are not recommended because of their slow
and energy intensive digestion mechanism.

Short, *runs* or races of up to one hour in length usually require no
special nutritional considerations provided the body's short term energy
stores (glycogen) are not depleted which may be the case during *long*
events.

Because psychological as well as physiological factors determine
performance most *runners* tend to eat and drink whatever makes them feel
"good" during a *run*. This is all right as long as energy considerations
are being met and the stomach is not overloaded trying to digest any fatty
or protein containing foods. If the vitamin and mineral requirements are
being satisfied during the building and recovery phases no additional
intake during the performance phase is necessary.

 

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