Run Forest Run

We all know that athletes’ bodies demand a higher level of nutrition than the average weekend warrior or modern day couch potato. But just how much is enough and how much is too much? Let’s dive into some research on the needs of an endurance runner…

Diet: Endurance athletes, such as marathon runners, require an average protein intake of 1.2-1.4 g/kg daily. The average healthy adult only requires .8g/kg per day. In a study by Hansen et al, it was found that drinking a whey protein powder beverage before, and a whey protein plus carbohydrate beverage after, each endurance run benefited the intervention group. The control group consumed a carbohydrate beverage only. Performance was not affected in either group.

There’s another interesting study that looked at the health status of endurance runners.5 In this study, a vegetarian and vegan diet was compared with those who followed a diet that included meat. It was found that eating a vegetarian or a vegan diet was a healthy and sustainable substitute for endurance athletes when compared to one that included meat.

Takeaway: Eat a wide variety of foods. If your diet is pizza and cookies, then you won’t get enough protein. But if you eat a wide variety of foods and make smart choices to include some protein at every meal, you’re off to a good start.

Vitamin D & Iron: A couple of studies looked at vitamin D and iron levels in runners. Vitamin D is important for many reasons, such as immunity and bone health. Endurance athletes may also be at risk for having low iron. Low iron can make you feel tired and out of breath. Data from these studies shows that having optimal levels of Vitamin D may play a protective role in decreasing skeletal muscle injuries6 and allowing for proper iron uptake in these individuals.

Takeaway: Have your Vitamin D and iron levels checked with your ND to see if supplementation is needed. Include vitamin D rich foods into your diet such as mushrooms, wild-caught salmon, and beef liver. Include iron-rich foods such as cooked spinach, beef, pumpkin seeds, and lentils. Consuming iron-rich foods away from Vitamin C rich foods and coffee/tea helps to ensure proper absorption.

Gut Health: A recent study looked at a specific strain of probiotic to see if it improved exercise performance in endurance runners. This was a human strain probiotic from an Olympic gold medalist in the woman’s weightlifting event. Even though this was a small study, it was well executed. While there were no significant changes in body composition, results showed that this probiotic strain did boost exercise performance.

Takeaway: Is taking a probiotic supplement right for you? Always check with your trusted ND about what is best for you and your training regime. Dietary sources such as yogurt and seaweed may include this strain as well.  

Bonus Tip: As a previous marathon runner, one thing I can say is that consistency matters. Not just consistency with training your body and your mind for your big race day, but also consistency with the nutrition that works for YOUR body. If you haven’t eaten oatmeal before, consuming that on race day morning is not the best of ideas. One final tidbit of advice… if ever your find yourself running the Boston Marathon and are coming up empty as you approach Heartbreak Hill, you will see an adorable old lady with a plate of fresh brownies each year. When she offers you a brownie, smile and wave but just say No!

References:

1.     Hansen M, Oxfeldt M, Larsen AE, et al. Supplement with whey protein hydrolysate in contrast to carbohydrate supports mitochondrial adaptations in trained runners. J Int Soc Sports Nutr. 2020;17(1):46. Published 2020 Sep 7. doi:10.1186/s12970-020-00376-3

2.     Kasprowicz K, Ratkowski W, Wołyniec W, et al. The Effect of Vitamin D3 Supplementation on Hepcidin, Iron, and IL-6 Responses after a 100 km Ultra-Marathon. Int J Environ Res Public Health. 2020;17(8):2962. Published 2020 Apr 24. doi:10.3390/ijerph17082962

3.     Kato H, Suzuki K, Bannai M, Moore DR. Protein Requirements Are Elevated in Endurance Athletes after Exercise as Determined by the Indicator Amino Acid Oxidation Method. PLoS One. 2016;11(6):e0157406. Published 2016 Jun 20. doi:10.1371/journal.pone.0157406

4.     Lin CL, Hsu YJ, Ho HH, et al. Bifidobacterium longum subsp. longum OLP-01 Supplementation during Endurance Running Training Improves Exercise Performance in Middle- and Long-Distance Runners: A Double-Blind Controlled Trial. Nutrients. 2020;12(7):1972. Published 2020 Jul 2. doi:10.3390/nu12071972

5.     Wirnitzer K, Boldt P, Lechleitner C, et al. Health Status of Female and Male Vegetarian and Vegan Endurance Runners Compared to Omnivores-Results from the NURMI Study (Step 2). Nutrients. 2018;11(1):29. Published 2018 Dec 22. doi:10.3390/nu11010029

6. Zebrowska A, Sadowska-Krępa E, Stanula A, et al. The effect of vitamin D supplementation on serum total 25(OH) levels and biochemical markers of skeletal muscles in runners. J Int Soc Sports Nutr. 2020;17(1):18. Published 2020 Apr 9. doi:10.1186/s12970-020-00347-8

7. Venti Views. Unsplash https://unsplash.com/photos/I1EWTM5mFEM, Published on July 15, 2020. Accessed 10-17-23