Are You Eating Enough To Run Properly?

We've all heard the saying, "You are what you eat," and for athletes, especially runners, this couldn't be more true.

Nutrition is the key to unlocking your full potential in terms of athletic performance, physical well-being, mental health, and overall vitality.

The surprising truth, however, is that a significant number of athletes, including runners like you, may not be getting the nourishment they need.

Let's dive into the importance of this and how to ensure you're on the right track.

Relative Energy Deficiency

First off, let's talk about something called Relative Energy Deficiency in Sport, or RED-S for short.

Back in 2014, the International Olympic Committee coined this term to describe a syndrome that primarily affected female athletes.

It included issues like metabolic rate problems, menstrual irregularities, bone health concerns, immune system weaknesses, and cardiovascular issues, all stemming from an energy deficiency.

But here's the twist: it turns out that this problem isn't exclusive to female athletes. It's just as prevalent among male athletes, and the consequences can be just as severe.

When combined with the common practice of overtraining (affecting an estimated 60% of competitive athletes at some point), it can wreak havoc on your performance and overall well-being.

So, if you're a dedicated runner serious about your training, you must understand the delicate balance between the calories you consume and the energy you expend.

It's the only way to ensure you're running properly and avoiding potential injuries.

Calorie Intake Guidelines: Not One Size Fits All

For the past few decades, there has been a prevailing belief that elite-level athletes should aim for specific calorie intakes, like "> 50 kcal/kg/day for male athletes who train for > 90 min/day" and similar guidelines for females.

Carbohydrates were considered the go-to macronutrient for fueling muscles, and fat intake was limited to 25%-30% of total calories.

However, we now know that such advice doesn't suit everyone. Dietary regimens like the ketogenic diet and intermittent fasting have shown benefits for both general well-being and athletic performance.

Moreover, we have better tools today to estimate how many calories athletes burn daily.

Thanks to readily available activity monitors, you can now get a fairly accurate picture of your energy expenditure. But here's the catch: these devices are often used only during workouts.

Remember, you're burning calories not just while exercising but also while resting and sleeping. To get a more comprehensive view, consider a wearable that factors in heart rate and body temperature, or try one of the many online calorie calculators.

The essential thing, though, is to consistently monitor your body weight throughout your training regimen, watching for any unintended weight loss.

Additionally, pay attention to how your body feels.

Why Under-fueling Is a Performance Threat

There's ample research highlighting the dangers of calorie restriction, regardless of whether you're a casual runner or an ultra-marathoner.

First, eating less than your body needs doesn't just lead to weight loss; it also slows down your metabolism, making it easier to gain weight once you return to normal eating habits. It sacrifices precious lean muscle mass and compromises your athletic performance and recovery.

Second, caloric restriction or under-fueling can seriously harm your overall health.

A study from 2013 revealed that a negative energy balance combined with exercise-induced stress can negatively impact the reproductive system, bone density, and cardiovascular health.

Moreover, insufficient food intake can weaken your immune system, which is especially concerning for athletes aiming for a lean physique, like many runners.

Lastly, remember that RED-S doesn't only increase the risk of skeletal muscle injuries; it can also force you to halt your training for treatment and recovery.

Signs of Insufficient Calorie Intake and Over-training

Now that you understand the importance of energy balance in your running performance, let's discuss how to ensure you're eating enough. In addition to regularly checking your weight for unintended loss, be on the lookout for these signs of RED-S:

Physical symptoms of Relative Energy Deficiency in Sport:

• Missing one or more menstrual periods (for reproductive-age women);
• Gastrointestinal discomfort;
• Feeling consistently cold;
• Frequent injuries;
• Unintended weight loss;
• Muscle cramps, weakness, and fatigue;
• Abnormal changes in heart rate;
• Strong food cravings.
• Psychological symptoms of RED-S:
• Anxiety or depression;
• Body image concerns;
• Irritability;
• Poor sleep quality.

If you experience any of these symptoms or suspect you're not consuming enough to fuel your runs adequately, don't hesitate to seek help from a doctor or licensed sports dietitian. They can identify gaps in your diet and create a personalized meal plan to align with your goals.

Increasing Caloric Intake for Runners

If you feel like you lack the energy for peak athletic performance, making a few adjustments to your caloric intake can make a world of difference.

Start by gradually adding around 300-500 calories per day, ideally from nutrient-dense foods before or after your runs. If you're concerned about gaining weight, make these changes to your diet step by step.

Keeping a fitness journal can also be helpful, tracking your food intake and how you feel during and after your runs. By understanding the relationship between nutrition and performance, you can craft an eating plan tailored to your unique needs.

What to Eat to Boost Your Caloric Intake

When you're boosting your calorie intake, focus on foods like high-quality, unprocessed lean protein, and vitamin-rich fruits and vegetables.

Consider adding a protein shake to your morning routine, snacking on berries and nuts during the day, or even incorporating a second breakfast into your diet. And don't forget to replenish your electrolytes after your runs with a recovery drink or meal.

Conclusion

In the grand scheme of things, keeping a close eye on your caloric intake is crucial to ensure you're consuming enough. Remember, the risks of under-fueling combined with overtraining far outweigh any short-term gains.

The good news is that preventing this issue is relatively straightforward.

To reach your running goals while safeguarding your health, gain a deep understanding of your caloric needs, listen to your body's cues during your runs, and prioritize ample time for recovery.

With these practices in place, you'll be well on your way to achieving peak performance levels without compromising your well-being along the way.

‍