Logging upwards of 200 kilometres each week, Jean Paul Bedard gives us the rundown on how his nutrition helps him keep training, racing and recovering.
You can put in loads of quality training runs, be kitted out in high tech running gear, but unless you nail down your nutrition, you’re destined to be disappointed with your race day performance and with your running in general. When I was new to the sport, I read every article I could get my hands on that discussed nutrition for endurance sports. It was a frustrating experience because there was little consensus on what the ideal running diet.
Take your time to find what works for you. Now, with more than 100 marathons and ultras under my belt, I’ve finally figured out why there is such a lack of consensus among nutritionists. When it comes to endurance sports, every runner is different. So it’s up to each and every one of us to find what works. I typically run 170-210 km every week, all year long. For many people, that’s a crazy distance, but it’s something that I’ve gradually worked up to. Here’s a peek into my typical day’s food intake, and an overview of what I eat prior to and during a race.
I do all of my runs early in the morning, around 4:30, so that means I don’t eat breakfast before I head out on a 2 to 5 hour training run. Because I focus on long distances, I need to train my body to run on fat stores rather than on quick sugar sources.
On any run less than 25 km, I only eat one energy gel to fuel me, within the first kilometer of my run. I never run with sports drinks, and typically only use them in the second half of a marathon. On my long run every Sunday, I will take one gel every 30 to 40 minutes for the duration of the run. This is a critical component to get my stomach used to having this energy source for the marathon races.
Small snacks throughout the day, makes you less inclined to pig out at mealtime.My morning snack consists of 2 bananas, nuts, and a vegan protein bar. My lunch typically contains peanut butter, lots and lots of peanut butter. I have another afternoon snack consisting of a protein bar, humus on rice cakes, and some fruit.
Eat some protein as soon as you can when you finish your long run or race. My dinner is heavy in protein and rich in carbs! I eat more dinner than you can imagine! After dinner, I indulge my sweet tooth. I’m a recovering alcoholic, so my liver still craves that sugary goodness that alcohol used to provide. I’ve been known to eat 20 of my wife’s homemade oatmeal chocolate chip cookies in the evening—“Kids, don’t try this at home!”
Carbo Pasta Loading can be your biggest downfall. Try not to pig out on pasta the night before your big race. Keep your meal small, and if possible, eat dinner early the night before the race at about 5 o’clock. so that your body has the opportunity to process, food before you leave the house or hotel for the starting corral.
My pre-race meal is not really a meal at all. I either eat a bagel with peanut butter one side and jam on the other, or I eat a protein bar and a banana. It really depends on how my stomach is coping with the nerves. Otherwise, my breakfast every day, consists of one and half cups of large flake organic oatmeal, with brown sugar, dried cranberries, and almond milk.
On race day, always carry an extra gel with you. If you drop one during the race, you won’t need to panic. Also, I often hand this extra gel to another runner in the last few kilometers if I notice that he or she is suffering.
Looking for more motivation? Read additional #FindYourStrong stories here.
