Drinking Water while Running…
On Wednesday I was invited to an event at the Sports Science Institute as a thank-you for the research project I took part in during the Comrades. Tim Noakes was one of the speakers and he had some very interesting things to say about the theory that says if you drink too much water, it leaches your system of all the electrolytes, basically putting your body in great danger.
Now I’ve always believed this theory – I never knew where it came from and I guess I just believed it because it sounded pretty logical to me, however Prof Noakes explained using his research findings and a very clever slide show – that this theory had absolutely no scientific grounding and was really just part of a marketing ploy hatched by Gatorade and its scientists (who just happened to be the same scientists who advised the US Army on liquid consumption and what the daily recommended allowances should be).
I’m totally simplifying many years worth of work here but it was fascinating to see how a theory can develop and become ‘common knowledge’ without anyone even questioning it. Prof Nokes went on to say that the human body is incredibly clever at making sure there is balance – the balance of water and salt being very important for runners performance – or so we thought…
Science has proven that it is virtually impossible to leach the body of salt, our bodies are constantly trying to get rid of the salt we consume (in excess) so this is something we don’t need to worry about.
He also pointed out that our bodies evolved in such a way that conserving water is something which it does exceptionally well – so if your body realises it is going to be exercising for long periods of time without any water, it recalculates to make sure that there WILL be enough by curbing urination and sweating – the bottom line being, drink when you are thirsty, not according to some ‘rule’.
Prof Noakes concluded by saying that the only thing which plays a role in enhancing performance, is carb intake – so as long as you are consuming enough carbohydrate to keep your energy levels up, you shouldn’t have to worry about water.
Makes you think a bit about the other ‘theories’ which we believe when it comes to long distance running, doesn’t it…
3 Comments / 
November 20th, 2009 / 
Comrades Marathon, Nutrition, Reluctant runner, Research
Food Along the Comrades Route
This is a list of the food which was available at the refreshment tables for the Comrades Marathon last year – I have yet to hear back from the Comrades Association confirming any additions to this list, however I’m pretty sure it will stay more or less the same.
48 Refreshment tables, roughly 2- 3km apart are stocked with the following:
- Water sachets
- Powerade sachets (non-carbonated energy drink)
- Coke and Cream Soda (green, sweet carbonated drink) poured into plastic bottles
- Bananas cut into chunks – they leave the skin on so I usually grab an end piece and just squish it into my mouth without fiddling with the skin.
- Oranges cut into segments – also still with the skin on but I usually just suck the juice out and ditch the rest
- Energy sachets (I never get to see these because I’m too far at the back
- Chocolates – Bar One which is a South African brand of chocolate
- Baby Potatoes – boiled and sprinkled with salt, only available at every second table from the half-way mark
- Biscuits – these are the equivalent to cookies in the USA
There are also spectators who stand on the side of the road handing out food which they have prepared. Salt is readily available, just make sure that if you hold out your hand for some, you have enough water to wash it down with, I saw a guy try and dry swallow a handful of salt and felt so sorry for him based on his facial expression that I donated the extra water I had taken, to him…
What my mom and I have done in the past is have our trusty second (better known as my dad) meet us at strategic spots along the route with food which we like to have on a long run. I usually stock him with GU’s (this is my energy gel stuff of choice), jelly babies and cooked sweet potato with butter. My mom likes cooked chicken and some people give my dad sandwiches and even eggs.
I can’t stress enough how important it is to eat at EVERY opportunity!! I try and get something down my throat at each table I get to. If you start feeling nauseas it is almost too late and the only way to stave it off is to eat – so be very aware of what your body is telling you. If you start feeling sick then force something down your throat, jelly babies do very well because they are small and palatable. Just water or energy drinks are not enough!!
There are other things available along the route too which I’ll write about in my next post…
Me and my lunch box
2 Comments / October 27th, 2009 / Comrades Marathon, First-Timers, Nutrition, Reluctant runner
Beetroot Juice
I found this article titled “Beetroot Juice Boosts Stamina” which is a summary of a study done on the benefits of drinking beetroot juice for people involved in sport… yip, sounded pretty random to me too but apparently the high concentration of nitrates in beetroot actually increased the performance of the group involved with the study.
Have a read and let me know what you think…
Leave a Comment / September 14th, 2009 / Nutrition, Reluctant runner, Research
Running, Recovery and Milk
I came across a study the other day that suggested chocolate milk is just as good as , if not better than the sports recovery drinks us runners consume after a race or hard training, to help repair our damaged muscles.
I don’t know about you guys but I really battle to get the Peptopro (the make of recovery drink I use and is apparently a pre-digested milk protein – although tastes nothing like milk) down my throat, and keep it down, especially after a long race when you aren’ t feeling your best as it is – so as you can imagine, this article sparked my interest.
According to a team at the James Madison University in Virginia, USA – they found that muscle damage was lower in football players who were given chocolate milk pre and post intensive training, compared with their team mates who just drank commercial products.
If this is true then I’m definately going to consider making the change from bile tasting post-race drinks to yummy chocolate milk!!
Leave a Comment / August 24th, 2009 / Nutrition, Reluctant runner, Research