Nutrient Timing for London Marathon Runners

At Saturday, our dedication is towards enhancing nutrition and performance in athletics. In this session, we're centering our discussion on the crucial principle of nutrient timing for London Marathon runners. Implementing a strategic approach to nutrient timing can notably impact your performance and body composition, becoming a crucial part of any committed training plan.

Meal Frequency

Regarding the frequency of meals, the number of meals you partake in per day can have a significant effect on fueling your workouts and aiding recovery. As an active London Marathon runner, it's recommended to aim for 4-8 meals per day. Keep in mind, this includes lighter meals or snacks, not solely main meals.

The timing of these meals is centered around the "workout window". Within this definition, the workout window is the time frame approximately 4 hours before exercise and up to 6 hours after exercise. During this time, your focus should be on foods high in carbohydrates and protein, and lower in fat to ensure quick availability of fuel for your training. However, the significance of the workout window might not be as critical for endurance athletes due to their typically high volume of training and calorie expenditure. As a result, carbohydrates can, and should, be consumed consistently throughout the day. Nevertheless, for London Marathon runners interested in weight management, the workout window remains an important consideration, and carbohydrates should primarily be reduced from meals outside the workout window.

Protein Timing

Protein is key for muscle recuperation and growth, and its intake should be evenly dispersed across all meals during the day to combat muscle protein breakdown. Contrary to carbs and fat, our bodies do not store protein in the same way, which means it's essential to continually refill our blood amino acid pool.

Carbohydrate Timing

Carbohydrates, the primary energy source during endurance activities like the London Marathon, should be primarily consumed within the workout window. This strategy ensures that carbs are promptly available for performance, replenishing liver and muscle glycogen, and elevating blood glucose ahead of training. During the workout, sweet carbs such as sports drinks and gels are the preferred option, as they assist in preserving liver and muscle glycogen while minimizing the risk of gastrointestinal distress. The majority of your carbs should be consumed immediately before, during, and post-training. It's also crucial to minimize fiber intake during this time as it could lead to gastrointestinal discomfort and negatively affect your performance.

Fat Timing

While fats are vital for maintaining general health, the intake of fats requires strategic timing. Since fats digest slowly, consuming them near or during workouts could potentially hinder the absorption of the carbohydrates you've eaten. This could stop these carbs from reaching your blood and working tissues as quickly as needed, which is not ideal during workouts. If you're training more than once per day, avoid fats in the post-workout window, as they can slow carb absorption, thereby delaying the replenishment of glycogen stores required for the subsequent training session.

Conclusion 

To wrap things up, the importance of nutrient timing in maximizing performance and recovery can't be overstated for London Marathon runners. It's about learning when to consume what - this knowledge can significantly influence your marathon performance. Strive for 4-8 meals per day, with meal sizes and compositions adapted according to your training schedules. Spread protein intake evenly across the day to counter muscle protein breakdown. Focus your carbohydrate intake within the workout window, minimizing fiber intake during this period to evade gastrointestinal distress. Lastly, regulate fat intake near and during workouts to ensure rapid and effective fuel availability.