• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Click here to download the  free ebook of Alberto Juantorena’s  detailed training workouts leading up to the 1976 Montreal Olympics

SpeedEndurance.com

Success in Track & Field ... and Life

  • Home
    • About
    • Contact
  • Track & Field
    • 400 meters
    • 800m & Mile
    • 1/2 & Full Marathons
    • Long & Triple Jump
    • Hurdles
  • Training
    • Weight Training
    • Abs & Core
    • Injury Prevention
    • Shoes & Spikes
    • Masters
  • Coaching
    • Freelap Friday Five
    • Interviews
    • Sports Nutrition
    • Sport Psychology
  • Archives
  • Shop
    • My account
    • Checkout
    • Basket

Nutrition & Middle-Distance Running: IAAF Nutrition for Athletics

You are here: Home / Sports Nutrition / Nutrition & Middle-Distance Running: IAAF Nutrition for Athletics
6
SHARES
FacebookTwitter

December 24, 2007 by Jimson Lee Leave a Comment

Last Updated on November 18, 2011

This summary is from the IAAF 2nd International Consensus Conference on “Nutrition for Athletics“ held in Monaco from April 18-20, 2007. Copies of the CD and booklet are available from the IAAF website www.iaaf.org

Nutrition for Middle-Distance Running
Presenter: Trent Stellingwerff (SUI)

Middle-distance running is at the cross roads of training stimuli used for running events. After nearly matching the mileage of marathon runners in the base phase, middle-distance runners proceed to almost the intensity used by sprinters during the racing season. The different phases of the training programme require different amounts of energy and different macronutrient content. Towards the racing season, the total energy needs are not as high as during base training. However, because of the intensity of training, the relative reliance on CHO use is higher. Protein needs also differ between seasons. The recommended fat intake is based on estimated total energy needs minus CHO and protein needs.

Buffering agents are effective for maintaining blood and intracellular pH. Much research has been done on bicarbonate. Many studies have shown positive effects in events ranging from one to 15 minutes duration. A “chronic” supplementation of bicarbonate can be applied and has been proven successful in keeping blood bicarbonate elevated for several days. This protocol might be especially useful in persons prone to GI distress after acute bicarbonate loading. Recently there have been studies on alanine. Alanine combines with histidine to form carnosine. This is one of the few dipeptides in the muscle with the right dissociation curve to buffer the intramuscular fluid. Administration of alanine has been shown to improve the amount present in the cells. Similar small, but significant, performance benefits have been reported compared to bicarbonate.

READ  BC Strength, Fitness and Conditioning Conference - February 23

Middle-distance runners and other athletes should be warned against the use of pseudoephedrine. Although the substance itself is not on the WADA-list, use may lead to a positive test for one of the metabolites, which are banned.

As much of the training of a middle-distance runner is intense, above 75% V02max, carbohydrate should be the primary fuel. Moreover, the weight training that is often done alongside the running relies heavily on anaerobic ATP production, with declines in muscle glycogen reported of 25-40% after a multiple set resistance exercise bout. Future studies should answer the present questions about optimal timing of different training stimuli and concurrent nutritional status.

The endurance training typically used in the base period relies more on fat metabolism and usually energy expenditure is higher than in the other training phases. The absolute and relative contributions of fat can be highest in this period but should probably only still be around 2g/kg/day or around 30% of total energy. Carbohydrate intake can remain around 7-10g/kg/day. Lower total energy expenditure towards racing season makes the relative contribution of carbohydrate higher in this phase. Protein intake needs to increase with increased mileage and resistance training. However, protein needs will never be more than 1.7g/kg/day. Most athletes consume this amount of protein in their normal diet, so there is no need for extra protein.

Strategies to maximise glycogen recovery between sessions include taking 1.2 to 1.5g/kg/hour in the first two hours after training. There is still debate over whether inclusion of protein can benefit recovery. Data show either no difference or enhanced protein balance as well as subsequent performance and muscle protein degradation markers. No negative effects of protein in a recovery meal have been reported. Inclusion of protein seems prudent at a dose of about 0.1g of essential amino acids per kg body mass. This would translate to about 14g of whole protein from milk. No difference has been shown between protein from foods or from supplements.

READ  The Key to Successful Leadership

The above summary was written by Peter Res

If you wish to download this handy Grams and Calorie Calculator for Carbohydrate, Protein, and Fat, click here for the Excel spreadsheet.

This is part 3 of 14 in a series from the 2007 2nd IAAF International Consensus Conference “Nutrition for Athletics”

  • Bio
  • Twitter
  • Facebook
  • LinkedIn
  • YouTube
  • Latest Posts
Jimson Lee

Jimson Lee

Coach & Founder at SpeedEndurance.com
I am a Masters Athlete and Coach currently based in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America.
Jimson Lee

@speedendurance

Jimson Lee
Jimson Lee
Jimson Lee

Jimson Lee

Jimson Lee

Latest posts by Jimson Lee (see all)

  • Jana Pittman – 400mH World Champion, Bobsleigh, and now Doctor - December 8, 2020
  • Autogenic/Parasympathetic Breathing Techniques for Recovery & Regeneration – Episode 3 - May 22, 2020
  • PART 2: Viewing the Bio-Motor Abilities of 400m Hurdlers Relative to 800m Runners - May 13, 2020
Jimson Lee

Category iconSports Nutrition Tag iconMile,  Protein,  speed,  Sports Nutrition,  Supplements

About Jimson Lee

I am a Masters Athlete and Coach currently based in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America.

Reader Interactions

Leave a Reply Cancel reply

Primary Sidebar

Follow Us

  • E-mail
  • Facebook
  • LinkedIn
  • RSS
  • Twitter
  • YouTube

Shop Our Store

  • Bud Winter (9)
  • Championship Productions (6)
  • Clyde Hart (2)
  • Derek Hansen (1)
  • Electrical Muscle Stimulation (2)
  • Jim Hiserman (5)
  • Jimson Lee (3)
  • Uncategorised (0)

Articles by Category

Products

  • SpeedEndurance Products Jim Hiserman - Developing Distance Runners Volume 2: A Systematic Approach to Developing Individual Success within a Dynamic Team Culture $34.95 $29.95
  • Feed-the-Cats-Clinic-3-Pack-701 'Feed the Cats' Clinic 3-Pack $64.99
  • Tony Holler's Feed the Cats": A Complete Sprint Training Program Tony Holler's "Feed the Cats" Complete Sprint Training Program $49.99
  • Bud Winter and Speed City presents Arthur Lydiard 509x716 Bud Winter & Arthur Lydiard MP3 [Download only] $9.99
  • Globus SprintCoach LE Electrical Muscle Stimulation Globus Electrical Muscle Stimulation SprintCoach SPORT $849.00
  • Globus SprintCoach LE Electrical Muscle Stimulation Globus Electrical Muscle Stimulation SprintCoach SPORT Limited Edition (LE) $949.00

RECENT POSTS

  • Jana Pittman – 400mH World Champion, Bobsleigh, and now Doctor
  • Autogenic/Parasympathetic Breathing Techniques for Recovery & Regeneration – Episode 3
  • PART 2: Viewing the Bio-Motor Abilities of 400m Hurdlers Relative to 800m Runners
  • Remembering Mike Agostini (1935 – 2016)
  • Remembering CharlieFrancis Forum (10 Years later)
  • Microstretching vs PNF vs ELDOA: Live Zoom Chat (Episode 2)
  • Viewing the Bio-Motor Abilities of 400m Hurdlers Relative to 800m Runners (Part 1)
  • A Systematic Approach To Developing Individual Success Within A Dynamic Team Culture
  • How to do Repeat 100m Strides with No Marks or Measurements
  • Testing for Speed, Power, Strength, & Endurance [VIDEO]

Copyright © 2021. SpeedEndurance.com is owned and operated by Aryta Ltd. Privacy Policy