I’m running, what do I eat?

November 11, 2018
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I was asked, “with all this running and cycling, I want to make sure I am eating right, but I still do want to enjoy my food”

My answer was: 

In my opinion, it is all about portions, and when to eat what.  Simply be reasonable and you can eat anything you want.

Exercise nutrition is a deep deep topic. So I’m scratching the surface with this. And this is based on my tested experience, readings and some input from a nutritionist friend. Who does not share my grey views. For example, she does not recommend beer and fatty meats. My point of view is all in moderation and if we deprive ourselves of the things we love, then what is the point? 

First we need to understand how the body uses what we eat. We eat for two things mainly: 

  • For energy, and for 
  • building and maintenance of the body. 

For energy we use the carbs or sugars that we eat. Our body can however use fats and proteins too. We store energy in our body as muscle glycogen, fats and proteins in muscles. 

For building and maintenance, we need the proteins, the fibres, the vitamins and minerals and of course water. 

Considering the energy function, when we do work or exercise, we use in sequence:

  1. First the sugars found in the blood. You have enough for short periods maybe 5 minutes depending on intensity. 
  2. Second,  the muscle glycogen. the body converts the carbs you eat into glycogen and stores them in the muscles. This fuel source  is for longer periods. You will use this source for endurance exercise. Your runs and cycling. Good for 30 minutes to an hour depending on your fitness levels. 
  3. Third, the fats. the body can burn fats. The body start to burn fats for energy when the muscle glycogen is depleted. 
  4. Fourth  the proteins in the muscle. When you get to this stage you are basically losing muscle mass. You do not want to get to this stage. 

So if you want to do the kind of distance you are doing, with the runs and cycling you the need  the carbs. 

Breakfast of pancakes with blueberry compote, passion fruit and espresso with some milk.
Lunch, my major carb intake. Biryani is good, basmati rice is low GI carb and lamb is an under rated source of protein, both in terms of taste and nutritional value https://www.healthline.com/nutrition/foods/lamb#section2
Post run recovery. A light bruschetta platter that has everything a runner needs.

Considering the building and maintenance, you will need proteins to build the muscle you break down during exercise. Building muscles will help you to run better and faster too.

Beef is a delicious source of proteins to build muscles. They are muscles to begin with.
Breakfast. Eggs

Simple rules I go by: 

  1. Timing of when to eat what is important. 
    • During the day, when you are more active is when you will need the sugars. My major carbo intake is at lunch. Especially when I am running/ working out that day. 
    • At night when you sleep, is when the body rebuilds. So heavy on proteins and veggies at dinner. Light on carbs. You still need carbs, as these will be be converted into glycogen and stored. 
    • Always have a meal within 90 minutes after your workout. This is when your muscles need the nutrients and your body will be primed to use these nutrients to recover. 
  2. Hydration. 
    • Water. Sip throughout the day
    • Juice. Prior to a workout for the instant energy.
    • Coffee. Wonderful stuff, no sugar needs to be added. 
    • Isotonic only after workout. Coconut water is a very good isotonic drink. It has all the electrolytes you need. 
  3. Take 5 meals a day, 3 main meals and 2 minor ones. 
    • Breakfast. proteins + fruits. Sugars in the fruits to kickstart. What’s good: Eggs, bacon Canai with egg. bananas, apples. What you had that was good: two half boiled eggs, kaya toast and iced coffee 
    • mid morning. carbs. e.g.. small oatmeal biscuit 
    • lunch. carbs, veggies proteins. This is when you take in major carbs, especially if you are working out in the PM. Good sources of carbs: unleavened bread like chapati, pita, naan, rice, pasta, quinoa, and couscous are some options.
    • mid afternoon. fruits like bananas and figs, dates. Even goreng pisang is ok, have one, not three. These to prepare for the workout. 
    • if you have heavy lunch, then a very light mid afternoon meal to balance out and compensate. You may skip on non workout days, but on workout days its a must have.
    • dinner. recovery meal. High in proteins so that your muscles can repair and recover and some carbs to replenish the fuel. Dinner should not be the main meal. 
    • Best if you take dinner within 90 minutes after workout. If you are not able to, have some thing light like figs, dates, bananas or a small oatmeal cookie or chocolate milk immediately after the workout. This 90 minutes is the window when your body needs to use the nutrients for recovery.  

Life is simple, no need to complicate it. Run, eat, love, read, work, rest!

Come run with me!