Why is Proper Fueling so Hard?
How to properly fuel as an endurance runner is endlessly debated all over the internet, but in reality, it is not that complicated. If you haven’t eaten in the 2-3 hours before your run, eat something (carbs and protein) before you head out the door. If you’re out for more than 60 minutes or if you’re doing a high-intensity workout, focus on getting 60-90 grams of carbs per hour beginning at the half hour. After your workout, it is time to eat again! You need both carbs and protein (30-35 grams); carbs to restock glycogen stores and protein to repair and build muscle tissue. Not complicated!
What is complicated is why runners, women in particular, don’t fuel properly to support their lives and training. Let’s open that can of worms! Now, I am not a sports psychologist, but I have been living in this world as a woman for 51 years and as an endurance athlete since high school. I watch my teenage girls do their best to navigate this world of body shaming, and it breaks my heart. I get it. There are so many messages about what our bodies are supposed to look like. We have been told for way too long that less is more; that if we just consume less, we will be worth more. I coach athletes of all ages, both runners and Nordic skiers, and the common thread I witness is that many girls and women, and men too, are afraid to eat.
Again and again, I have coached adult female runners who hardly eat. These women are not elite or even highly competitive runners, nor would they identify as having an eating disorder. They are typically well-educated, professional women, often raising families and regularly giving back to their communities. They are busy! Again, I am not a sports psychologist, but these women have a long history of ignoring their hunger cues. They have been doing it for so long that they don’t even recognize what they are doing. And not only do they ignore their hunger cues, but they also ignore sleep, thirst, and pain cues. And you know what? They struggle with constant injuries and illnesses that keep them from training consistently and meeting their running and racing goals.
If I had a magic wand, I would wave away our culture’s hyperfocus on body image. I would empower women to listen to their bodies and take care of themselves; eat, sleep, hydrate, rest, and recover, and feel pride in how strong and capable they are. Treat yourself like you treat your best friend. Sometimes, the best gift we can all give ourselves is a little bit of grace.