Preparing to push your body further, faster in endurance events takes consideration and attention to nutrition in training, not just on race day. As the inaugural RiMaConn Relay approaches and you start logging more miles to prepare, we’ve asked experts in the HMF League of Injured Runners community for insights.
Dan Torres, Nutrition Consultant at Saint Francis Hospital, addresses 5 key areas of focus for runners and endurance athletes to stay healthy and the role nutrition can play to support training.
In addition, take your nutrition, injury prevention or related questions direct to the community for insights and share your experiences. Join the conversation on the League of Injured Runners Facebook group.
Dan Torres, Nutrition Consultant at Saint Francis Hospital
Manage your energy intake
Consuming the proper amount of macronutrients each day helps to give you energy, prevent muscle soreness and allow your body to properly absorb vitamins. The following outlines the recommended daily intake of three essential nutrients:
- Carbohydrates: 5-12 g per kilogram of body weight
- Protein: 1.2-1.8g per kilogram of body weight
- Fats: 0.8-2.0g per kilogram of body weight
TIP – To convert your body weight in pounds to kilograms, just divide pounds by 2.205. Then, calculate carbohydrates, protein or fats based on the recommended ranges listed above.
Fluid & sodium intake
Keep fluids balanced to prevent dehydration and low blood sodium. Add salt or electrolytes to your water to help your body retain fluid.
TIP - Learn ideal hydration amounts and timing in advance of and through race day in this with Dr. Jeff Brown of the Connecticut Sports Medicine Institute at Saint Francis Hospital.
Variety and Food intolerance
Don’t get into a rut- try a variety of foods that you like while training
But - There are certain foods that might not agree with you during a race. Test out different types of foods during your training cycle in case you are intolerant.
Adjust your food intake depending training duration and intensity