The truth behind five nutrition myths relating to runners

Do carbs and protein really make the perfect runner’s meal?

nutrition myths for runners

Does coffee dehydrate you? Do runners need to eat more carbs than protein? And do you need energy gels and drinks after every run? When it comes to a runners nutrition, it can be difficult separating fact from fiction.

To help make things clearer, we turned to nutritionist Kim Pearson.

Myth: Energy gels and drinks are good for every run

It’s easy to believe that energy gels and drinks with sophisticated ingredients are essential for runners. However, if you plan your pre-run meals carefully, you may well have enough energy to see you through your runs without powering up along the way. Gels and drinks can be useful for longer runs (typically, if they last over 45 minutes) but make sure you test them before race day in case your stomach disagrees with them. Or you can keep it simple with a homemade energy drink (there are plenty of good recipes online), or opt for a more natural fuelling option such as Tailwind Stickpacks.

Myth: Low-fat diets are better for runners

This myth persists, even though it’s been debunked by plenty of research. Fats are an essential part of our diet. This is particularly the case for runners, because fats are a key energy source as well as being essential for hormone production, nervous-system function and muscle recovery. But the types of fats you include in your diet is important. Steer clear of fats from processed and deep-fried foods and opt for fats found in the likes of oily fish, olive oil, nuts and avocados.

Myth: Coffee will dehydrate you

Drinking coffee before your race will dehydrate you, right? Wrong! Studies show that up to 400mg of caffeine (roughly four cups of coffee) have no impact on hydration potential, its diuretic properties only kicking in above those levels. In fact, caffeine’s potential benefits include increased endurance and performance due to reduced perception of exertion and increased fat burn, so if you enjoy a cup of joe before your run, go for it.

Myth: You will lose weight if you run

Many people start running to lose some weight, and while it can be a great part of a weight-loss programme, regular running can also make you feel hungrier, leading to extra calorie consumption. If you come back sweaty from your run, it can be easy to think you have burned more calories than you actually have. Track your calorie expenditure and plan healthy meals to best complement your running regime. Make sure the sources of these crucial calories are mostly whole, natural, minimally processed foods that will deliver a variety of essential nutrients, too.

Myth: Carbs and protein make the perfect runner’s meal

With all the talk of carb-loading and muscle recovery, it can be easy to be convinced that all you need are carbs and protein, but failing to include enough vegetables and fruit in your diet can leave you with low levels of important nutrients. Runners also need to ensure a good intake of antioxidant nutrients to counteract free radical damage. Free radicals are unstable molecules that have the potential to cause damage to cells. As a by-product
of energy metabolism, their production is increased along with your increased energy expenditure when running. Counteract their effects with antioxidant nutrients from brightly coloured fruit and veg such as berries, dark-green leafy veg and bright-orange veg such as butternut squash and sweet potato.

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