Nutrient Timing for Runners

At Saturday, we are a group dedicated to optimizing nutrition and performance. Today, we're focusing on the crucial concept of nutrient timing for runners. Incorporating a strategic approach to nutrient timing can make a significant difference in your performance and body composition, and is an indispensable tool in any serious training regimen.

Meal Frequency
Discussing meal numbers, the number of meals you consume per day can play a vital role in fueling your workouts and aiding recovery. As an active runner, it's suggested to aim for 4-8 meals per day. Remember, this includes smaller meals or snacks, not only full-sized meals. 

The timing of these meals focuses around the "workout window". In this context, the workout window is defined as the period ranging ~4 hours before exercise, and up to 6 hours after exercise. During this time, you should focus more on foods high in carbohydrates and protein, and lower in fat to ensure quick availability of fuel for your training sessions. However, the importance of the workout window might not be as critical for endurance athletes as it is for other types of athletes due to their often high volume of training and calorie burn. As a result, carbohydrates can, and should, be consumed around the clock. Nevertheless, for runners interested in weight loss, the workout window is still an important consideration, and carbohydrates should first be removed from outside of the workout window. 

Protein Timing
Protein is crucial for muscle recovery and growth, and its intake should be evenly spread across all meals in the day to combat muscle protein breakdown. Our bodies don't store protein in the same way as carbs and fat, meaning that it's essential to regularly replenish our blood amino acid pool.

Carbohydrate Timing
Carbohydrates, the primary fuel source during endurance activities like running, should be primarily consumed within the workout window. This ensures that carbs are readily available for performance, topping off liver and muscle glycogen, and elevating blood glucose in preparation for training. During the workout, sugary carbs such as sports drinks and gels are your best option, as they help to spare liver and muscle glycogen while reducing the risk of gastrointestinal distress. Most of your carbs should be consumed immediately before, during, and after training. It's also important to limit fiber intake during this time as it can potentially cause gastrointestinal distress and inhibit your performance.

Fat Timing
Although fats are crucial for maintaining overall health, the intake of fats needs to be strategically timed. Since fats digest slowly, consuming them near or during workouts can potentially slow the absorption of the carbohydrates you've consumed. This could prevent these carbs from reaching your blood and working tissues as quickly as needed, which is not what we want 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 restocking of glycogen stores necessary for the next training session.

Conclusion
To wrap things up, the importance of nutrient timing in maximizing performance and recovery can't be overstated for runners. It's about understanding when to eat what - the knowledge that can significantly impact your running performance. Aim for 4-8 meals per day, with meal densities and compositions tailored according to your workout schedules. Spread protein intake evenly across the day to prevent muscle protein breakdown. Focus your carbohydrate intake within the workout window, minimizing fiber intake during this period to avoid gastrointestinal distress. Lastly, limit fat intake near and during workouts to ensure quick and efficient fuel availability.