Nutrient Timing for 800m Runners

Here at Saturday, we are a team committed to boosting athletic performance through tailored nutrition. Today's topic hones in on the crucial factor of nutrition timing for 800m runners. Incorporating a thought-out approach to nutrient timing can significantly impact your performance and body composition, acting as an indispensable factor in any serious training regime.

Meal Frequency

When it comes to meal numbers, the amount of meals you have each day can play a key role in fueling your training and promoting recovery. As an active 800m runner, it's advised to aim for 4-8 meals a day. Note, this includes smaller meals or snacks, not only large meals.

The scheduling of these meals centers around the "workout window". In this framework, the workout window refers to the span roughly 4 hours before exercise, extending up to 6 hours post-exercise. During this period, your dietary focus should be on foods high in carbohydrates and protein, but lower in fat to ensure immediate availability of fuel for your training sessions. However, the emphasis on the workout window might be less essential for endurance athletes due to their frequently high volume of training and calorie expenditure. Thus, carbohydrates can and should be ingested at all times of the day. Nevertheless, for those 800m runners with a goal of weight loss, the workout window remains an important consideration, with carbohydrates first being reduced from outside this window.

Timing of Protein Intake

Protein is vital for muscle recovery and growth, and its consumption should be evenly distributed across all meals throughout the day to fight muscle protein breakdown. Since our bodies don't store protein in the same manner as carbs and fats, it's crucial to regularly replenish our blood amino acid levels.

Timing of Carbohydrate Intake

Carbohydrates, the main fuel source during endurance activities like 800m running, should be mainly consumed within the workout window. This ensures that carbs are readily available for performance, replenishing liver and muscle glycogen, and boosting blood glucose levels in anticipation of training. During the workout, sugary carbs like sports drinks and gels are the go-to option, as they help to conserve liver and muscle glycogen while minimizing the risk of gastrointestinal distress. The majority of your carbs should be consumed immediately before, during, and after training. Furthermore, it's essential to limit fiber intake during this period as it can potentially cause gastrointestinal issues and limit your performance.

Timing of Fat Intake

While fats are important for overall health, their consumption needs to be strategically timed. As fats digest slowly, consuming them close to or during workouts can potentially slow the absorption of the carbohydrates you've consumed. This could prevent these carbs from quickly reaching your blood and working tissues, which is undesirable during workouts. If you're training more than once per day, it's best to avoid fats in the post-workout window, as they can slow carb absorption and hence the restocking of glycogen stores necessary for the next training session.

Conclusion 

In summary, the importance of nutrient timing in maximizing performance and recovery can't be overstated for 800m runners. It's about understanding when to eat what - the knowledge that can significantly impact your running performance. Strive for 4-8 meals a day, with meal sizes and compositions adjusted according to your workout schedules. Distribute protein intake evenly throughout the day to avert muscle protein breakdown. Concentrate your carbohydrate intake within the workout window, restricting fiber intake during this phase to avoid gastrointestinal distress. Lastly, limit fat intake near and during workouts to ensure quick and effective fuel availability.