So whilst the winter months can be taken up with Cross Country events or base mileage building, we should be looking forward to lighter and warmer times ahead (hopefully!) and injecting some pace into our workouts in readiness for the late spring and summer calendar.

At least the seasonal changes offer some variation in training schedules which if nothing more should provide some motivation.

So surely these kind of training and physical demand changes require different fuels right? An F1 car does not run on the same gas as a tractor after all? (Note: not that anyone is being compared to a tractor please let us be clear!).

Supporting these different needs with the right fuels/food types can mean that you speed through sessions with greater ease, recovery is more effective and performance is enhanced. Sounds easy enough so far?

So, if we are looking at a typical 10k scenario and the need for speed is to be at the front rather than the back, to put in a burst of effort at a key stage of the race, to pull away or just to get around faster, then no doubt at some stage you will be looking at putting some shorter, faster efforts into your training schedules. Alongside this therefore surely consideration into how the body needs to fuel these efforts would be beneficial. Agreed?

Fuelling Efforts

Creatine Phosphate is drawn to fuel each burst of effort repetition and as the body's high intensity fuel supply its limited resource will only just cover a burst of up to 6-7 seconds. After this carbohydrate takes over to become the principle fuel. As the duration lengthens the body turns to fat to fuel, with carbohydrates remaining the primary source for subsequent efforts or increase in intensity whilst further even more limited creatine phosphate can still be drawn upon for intense spurts.

Given this, it is fairly easy to assume that maximising supplies of creatine and carbohydrate would be advantageous for speed/effort sessions.

CwC - Clever with Carbs

Stored in the muscles, liver and blood, Carbohydrates are then the primary fuel for running and in particular speed sessions or efforts and replenishing stores post training will serve to assist with optimum performance next time out.

Refuelling

It would make sense then that the best time to refuel is immediately after training or indeed any exercise. This is when the body will most easily or efficiently transport these to your muscles. Therefore making sure that you have a carbohydrate rich meal 20 minutes after a session, race or exercise will be the best time to ensure effective refuelling. Failing this and knowing of any logistical difficulties then having a recovery drink perhaps is the answer. Calculate calorie burn rate;

Simple rough equation of: 1 calorie per Kg of body weight per mile perhaps to make sure that you are not over doing the refuelling (or over-fuelling).

A simple rule of 3:1 Carbohydrate:Protein should be followed for ideal post training refuel meal or drink.

Post Training Foods

• Yoghurt
• Peanut Butter
• Bananas (with a few almonds perhaps)
• Wholemeal Bagel (with Tuna or Peanut Butter/Banana)
• Wholemeal Pasta (with Tuna)
• Fruit Smoothie
• Specialist pre mixed recovery drinks

Which running fuel?

There are 3 running fuels;

Carbohydrate
Fat
Protein

It stands to reason that different fuels serve different kinds of running activity and the amount of each fuel (carbohydrate, fat and protein) you use during exercise depends on various factors such as:

• Your current diet (and mix or intake)
• Your current fitness level
• Your type of running
• Your training/running intensity
• Your run duration
• Your frequency of running or training sessions

Simple rule No 2 - the longer you run or work out or the more frequent you train = the more calories you burn and the requirements to refuel alter.

Anaerobic activities are extreme bursts such as speed and it uses glucose.

Aerobic activities use all three fuels - but protein is used to a lesser extent than glucose and fat.

During low-intensity work outs (using less than 300 kcal per hour) a greater proportion of fat is used with a smaller proportion of glucose - and fewer calories.

As you increase the intensity more glucose and calories are burned and gradually less fat is used.

Meaning most of the fuel during moderate and high intensity running (using more than 500 kcal per hour) will be glucose.

If you continue to exercise aerobically (moderate to high intensity running) for a longer period you will gradually use more fat and less glucose. This is the body's way of conserving limited glucose stores. As you get fitter, muscles use fat with higher efficiency and you will find that you can run harder for longer.

Consequently, carbohydrate is the most important energy component for running as it is the only fuel that can power intense sessions over longer periods. But as its stores within the body are relatively small if you do not replenish glycogen stores sufficiently you will find that you end up running out of fuel after only a few days training and fatigue will set in.

So what is Creatine again?

Creatine is a substance found naturally in your body. Stores will last for a maximum of approximately 10 seconds. Creatine is found in red meat and fish and some athletes use creatine supplements to maintain a daily intake and is said to enable training longer and harder. Creatine is also said to be an antioxidant. Depletion therefore is seen as one reason why you can't train "all-out" for very long.

Benefits of creatine are also said to be;

• Reduction in cramping and injury
• Improved recovery
• Aids increase glycogen storage (immediate energy storage within the muscles)
• Enhanced strength
• Less lactate build up and increased lactate clearance
• Mental awareness/alertness enhancement

Generally speaking

It is worth stating that no one dietary or supplementary thing alone is going to change performance or allow you to reach your goal and indeed even the right combination of these takes time to kick in and have an effect. Overdoing or overdosing any one or more aspect is unlikely to help either and could actually become detrimental. At best you will simply be wasting time, money and effort and pass an overtaken supplement away in your urine, however some things could be harmful and once again it is always wise to research or seek professional advice to see if what you plan or have set out is right for you or right for what you want to achieve; plus over what period of time or how long you could realistically achieve this.

Whether it be weight loss, weight gain, increased speed, enhanced endurance or stamina, faster recovery etc, there is a diet or supplementary programme that can help you specifically, you just need to find it or the right combination and give it a chance to work.

Fuel for Runners - Some bold statements, points to make and reminders!

• Diet does not necessarily mean reduction in what you eat. It means calculating an eating plan according to your needs and requirements.
• Do some research and think about what you eat and when
• Eat little & often
• Cut our sugary/sweet foods
• Planning ahead really helps
• Be prepared - Pre and post training - fuel and recovery
• Use energy gels, bars and drinks - but wisely
• Hydration
• Practice makes perfect. Don't use race or event day to try something out for the first time.
• Visit a Nutritionist if you want to be sure that what you are doing is serving you correctly.
• Keep track of your progress and monitor performance or recovery as you experiment with nutrition and hydration.
• A balanced range of foods should provide you with all the vitamins and minerals you need.
• Keep positive. Keep the focus. Be determined. Set yourself goals and be realistic.