Science on the Run: The Cost of Eating and Running

Linking current research to running

By Nikki Reiter

In endurance running, a lighter body means a reduced cost of running, making it easier to achieve better running results. Research has been performed to determine the effect of various factors affecting running performance, such as if different body size, shape, and composition.

In a recent study, it was found that along with losing fat mass, gaining fat free mass allowed for an increased ability of the body to store and release elastic energy during running, which reduced the cost of running.

“Alicia Has Helped Me Revamp My Nutrition”

The latest addition to our Testimonials page comes from Bernice Brown, who signed up for nutrition consultation with Run SMART coach Alicia Shay:

A couple of months ago I signed up for a nutrition consultation. I am so glad that I did! Alicia has been great and has REALLY helped me revamp my nutrition.  All of her information was so detailed and her recommendations were easy to follow.  Everything from choosing a good vitamin to how to fuel my runs and most importantly how to properly nourish my body in everyday life. I  am very grateful to Alicia Shay for helping me make positive changes to assist in reaching my goals.

Low Glycemic Pre-Race Breakfast Tips

Question: What’s your prescribed low glycemic race day breakfast for events lasting less than an hour? I have to be careful about my blood sugar and what I eat.

Alicia Shay:  Racing in the morning soon after you wake up presents a challenge because your body is dehydrated and very low on readily available fuel resources. But there isn’t much time for you to correct this before start the race and you also don’t want to spike your blood sugar by eating something extremely high glycemic.

To combat this problem, ideally you want to drink at least 16-20 ounces of water (to aid digestion) and take in as many calories as soon as possible without spiking your blood sugar too much.