Training? Expert tips to help you get your nutrition right

Whether you have your sights set on a marathon or you’re getting fit for finals, working out what to eat can be an important piece of the training puzzle.

Proper nutrition – and finding out what’s best for you – can be the difference between breakthrough or burnout.

Dr Adrienne Forsyth, Associate Professor and Research Lead in Nutrition & Dietetics at Australian Catholic University, says training can be a useful time for nutrition trial and error.

“Those training sessions are an opportunity to trial things and to play around so that by the time you get closer to the event, you know what works for you,” she says.  

Drawing on La Trobe University’s Trail W nutrition research which she helped produce, here, Dr Forsyth shares her top, evidence-based nutrition tips for active women preparing for the main event.

So, what should you eat, before, during, and after your game day?

In the lead up to the event

“You need to meet your everyday nutrition needs first,” says Dr Forsyth.

That means eating a variety of foods, from all the food groups, and then accounting for your increased energy needs in training.

Dr Forsyth suggests thinking about your end goal and working back from there.

“Think about what you're going to be having during the event and make sure you're practising that in training, because you want to get to the event knowing that feels good for you,” she says.

Gut training – working on your tolerance for exercising while digesting – can also be useful.

“You might not be able to take in anything at first, but then you can start by having some water, and then maybe a sports drink, or having water and some form of food … so that you build up your tolerance.”

At this stage, keep in mind:
 

• Aim for a balanced diet rich in wholegrains, lean protein, healthy fats, fruits, and vegetables to meet increased energy needs.
• Your amount and type of food can vary from day to day depending on the amount of training you are doing – eat more on heavy training days, less on rest days – and focus on the timing of food and nutrients around key sessions.
• Generally, opt for carbohydrates close to your sessions (starchy foods like rice, pasta, cereals, bread, potatoes, and legumes, as well as fruit and milk products) and protein across meals throughout the day, to promote recovery and muscle repair.
• Stay well-hydrated. Drink regularly throughout the day (drink to thirst), not just around training. Monitor urine colour (pale yellow is ideal).
• Practise your race-day fuelling strategy during long training sessions. Test different foods and drinks to find what works for you and to minimise the risk of stomach upset on the day.
• You can also work on training the gut – gradually being able to take in more food and fuel during training; this might take some trial and error using different combinations of foods and fluids.

The night before or the morning of the event

“Here, eating familiar foods is really important – things that you know, that you like and that you tolerate,” says Dr Forsyth.

“Gastrointestinal comfort is important as well, so having foods that aren't going to cause any stomach upset at the time or when you're performing.”

Keep in mind:

• Familiar foods. Have the same foods the night before and morning of the event that you have tested before long training sessions.
• Gastrointestinal comfort. This usually means lower fibre and lower fat options.
• Eat carbohydrates to maximise glycogen stores, with protein to aid glycogen storage and promote fullness. A small amount of protein is okay but avoid heavy fats.
• Aim to eat a familiar, carbohydrate-rich, low-fibre meal (perhaps white toast or rice cereal) 1–4 hours before your event. If you have less time, a light snack 1–2 hours before (e.g. a banana) can help.
• Hydrate, hydrate, hydrate. Sip water, electrolytes, or a sports drink to stay hydrated but make sure you’ve practised this too. Drinking too much before bed can mean you sacrifice sleep by getting up in the night to use the toilet, and too much before the event can make you feel uncomfortable or, in severe cases, cause hyponatraemia – a potentially life-threatening electrolyte imbalance.

During the event

Dr Forsyth says when it comes to game day, the “number one thing is to stick to the plan that you've practised”.

“Usually, you're going to take in some combination of fluid, carbohydrate and electrolytes; the amount that you need is going to vary depending on the duration, the intensity, the climate.”

She says, while a lot of people use sports foods because they're convenient, “increasingly, people are going back to finding real everyday foods that they could have instead … for example, a honey sandwich and water”.

Keep in mind:

• Carbohydrate intake during runs of 90 minutes or more can improve performance and delay fatigue. Practice in training to find what works for you.
• Aim for 30–60 grams of carbohydrate per hour from gels, chews, sports drinks, or easily digestible food.
• Start fuelling early (within the first 30–45 minutes) and continue at regular intervals (every 30–40 minutes).
• Include fluids with electrolytes to stay hydrated, especially in warmer conditions. Sip fluids regularly, but don’t overdrink. Sports drinks can help replace both fluids and electrolytes lost in sweat.

READ MORE: How to keep your iron levels up as an active woman

After the event

The first 60 minutes after the event is the ideal time for replenishing glycogen and jumpstarting muscle repair.

Hydration is also key here, says Dr Forsyth.

“Prioritise getting something to drink pretty much straight away and then sip throughout the day. Water and milk are going to be your best sources for hydration,” she says.

Having something salty at the same time will help you replace electrolytes and retain fluid – and a carbohydrate rich snack is also a good idea.

Keep in mind:

• Begin recovery nutrition as soon as possible — ideally within 30–60 minutes after your event.
• Try to consume a combination of carbohydrates to replenish glycogen stores and protein to support muscle repair. A 4:1 ratio of carbs to protein is often recommended (this could come from a smoothie with fruit and yoghurt, a sandwich with lean meat, or chocolate milk).
• Rehydration. Replace fluids lost during the run. Replace about 1.5 times the fluid lost during your run (monitor body weight if possible).
• Include some salty foods to help restore electrolyte balance if you’ve been sweating heavily.
• Eat a balanced meal, with vegetables, whole grains, and protein sources, within a few hours to support full recovery. Continue to enjoy carbohydrate-rich snacks through the day.

Do women need to consider anything specific for training and recovery?

“We have lots of individual differences, but there's not necessarily gender specific concerns when it comes to women and fuelling for an event,” says Dr Forsyth.

More relevant, she says, are taste preferences and gastrointestinal concerns, which are two of the biggest factors dietitians consider when developing individualised nutrition plans.

Personal schedules, food literacy, and access to food are also important to take into consideration.

Ultimately, when preparing for peak performance, it comes down to what works for you and your body – and practising it as best you can in the lead up to the big day.

READ MORE: Don't let breast pain ruin your run or explore more women's health articles

The Medibank Better Health Research Hub has partnered with and provided funding towards La Trobe University’s TRAIL W project. Find out more here: MBHRH Research Projects and Partnerships | Medibank and Trail W – HerSport.