Week 10: Fuel Your Body
Athletes,
Week by week you are breaking down muscles so that they can build back stronger. The best way to maximize these benefits is by fueling your body properly. Fuel can mean many things but just for sake of the entire picture think of it as gasoline for a car or electricity for an electric vehicle, sure this means proper and consistent fueling with food but it also extends to sleep, hydration, me time, reflection and other sources of fuel for your training block. Take some time this week and make a list of habit you'd like to implement through race day, and sure maybe you've already mastered some but all the same put them in writing and add to it, think about what you uniquely need the next 6 weeks and start to adopt a few more each week.
SPORTS PSYCHOLOGY
Relative Energy Deficiency
Adequately fueling your body in training and racing has gained a lot of attention in recent years. From a psychological point of view, fueling is critical. Studies show that athletes who take in carbs during their long and intense training sessions report more motivation, optimism and mental toughness. They recover and perform better, experience less injuries and less burnout. Fueling before, after and during your training also lowers your risk for REDs. REDs – Relative Energy Deficiency in Sport – develops when your daily energy intake doesn’t match your energy output from training, daily life and frankly just existing. REDs can result from a daily calorie deficit of just 200 – 300 kcal per day for over 6 months. Your body is smart. As a response it saves energy in other systems that are essential for sport but not for existence. Consequences include a higher risk for all kinds of overuse injuries, depression, lower sex hormones (which means less ability to build muscle and improve fitness amongst other things), disturbances in your GI tract, lower bone density, energy, recovery, mood, concentration and fitness and often worse results in body composition. Trust me, the “the lighter the better” cult is not your crowd anymore.
Reflection prompt:
- How dialed in has your fueling intake been relative to the output you ask of your body?
Guidance by Mari Dottschadis M.S.c.
NUTRITION
Optimize Energy Intake for Endurance
As your training intensifies, fueling your body becomes increasingly critical. Emphasize nutrient-dense carbohydrates such as whole grains, fruits, and starchy vegetables to maintain energy during long runs. Continue to balance your meals with quality proteins and healthy fats to support muscle repair and sustained energy release. Experiment with pre-run and during-run fueling options, such as energy gels or chews, to see which work best for you. A well-planned fueling strategy will empower you to tackle the long miles ahead.
RECOVERY
Reinforce Active Recovery and Hydration
Complement your high energy intake with equally focused recovery efforts. Incorporate dynamic stretching and active recovery techniques immediately after long runs to help clear metabolic waste and reduce soreness. Prioritize hydration before, during, and after your workouts to support muscle function and overall recovery. Listen to your body’s signals and adjust your recovery practices—whether that means extra foam rolling or a gentle cool-down walk—to ensure you’re ready for the next session. This balanced approach is key to maintaining peak performance.