Summary of Nutrition Session 1- Macronutrients- Carbohydrates, Lipids and Proteins (01/05/2025)
This initiative is a collaboration with great folks and amazing runners Dr Ashish Chakravarty, Stephen Peter, Ramesh Rao, and Sunil Kumar ( names shared in the order I have met them).
The team delved into the topic of nutrition, emphasizing the importance of individual needs and the role of macronutrients, micronutrients, and fats in the diet. The discussion also covered specific nutritional needs for runners, including the importance of carbohydrates, proteins, fats, and hydration, as well as the impact of certain foods on performance and health.
Key Takeaways
• Runners experiment and find their individual optimal nutrient intake based on the general guidelines provided.
• Runners to consult doctors or nutritionists for specific nutrition advice related to their medical conditions.
• Runners aim for a balanced diet with 50% fruits and vegetables, 25% whole grains, and 25% protein sources.
• Runners consider timing of nutrient intake (e.g. complex carbs 2-4 hours before run, simple carbs during run).
• Runners to monitor post-run recovery and energy levels to identify potential nutrient deficiencies.
• Runners aim for body mass index (BMI) around 22 and consider waist-to-hip ratio for optimal running weight.
• Runners include salt in hydration during runs to prevent hyponatremia.
• Runners to phase protein intake throughout the day rather than consuming large amounts in one meal.
Summary
Nutrition’s Individuality and Guest Speakers
Ramesh led a discussion on nutrition, emphasizing that it is a highly individualistic subject and one rule does not apply to all. He introduced two guest speakers, Dr. Ashish Chakravarti and Stephen Peter, who are both avid sports enthusiasts and nutrition enthusiasts. Ramesh clarified that the views and experiences shared during the session are general and not specific to any individual. He also stressed the importance of consulting a doctor or nutritionist for specific nutritional needs. Stephen further elaborated on why one rule does not apply to all, citing differences in starting points, stress levels, and the nature of work.
Macronutrients: Carbohydrates, Proteins, Fats
Ramesh and Stephen discussed the topic of macronutrients, specifically carbohydrates, proteins, and fats. Ashish clarified that macronutrients are the major source of fuel and building blocks for the body, while micronutrients, such as vitamins and minerals, are not required in large quantities. Stephen explained that carbohydrates are the primary fuel source, proteins are for maintaining structure and repairing tissues, and fats are a dense energy source and essential for absorbing certain vitamins. He also differentiated between simple and complex carbohydrates, and discussed the three types of fats: unsaturated, saturated, and trans. Stephen concluded by emphasizing the importance of moderation in consuming these macronutrients.
Carbohydrates for Runners: Energy and Digestion
Ramesh and Ashish discussed the importance of carbohydrates as a primary source of energy for runners, particularly during long runs. They emphasized the need to avoid fibrous foods and fats before a run, as they can cause digestive issues and slow down energy release. Instead, they recommended simple carbohydrates like rice, bananas, and oranges, which can provide a quick energy boost. Ashish also suggested using gels for an emergency energy boost during a run. Stephen added that it’s essential to start digestion before a run to avoid gastrointestinal issues. They agreed that carbohydrates should be replenished 48 hours prior to a run to ensure glycogen stores are sufficient.
Protein Intake for Optimal Recovery
Ashish and Stephen discussed the importance of protein intake, particularly post-workout and before sleep, for optimal body repair and recovery. They agreed that consuming 20 grams of protein before sleep aids in the repair process. Ramesh initially suggested avoiding heavy, fibrous foods before sleep, but Ashish clarified that this should be done at least 24 hours in advance to avoid digestive issues during a run. They also discussed the potential negative effects of consuming fibrous foods the day before a run, as it could lead to blood supply being diverted to the digestive system, potentially affecting performance.
Balanced Protein Intake and Supplements
Stephen emphasized the importance of consuming protein throughout the day, with a focus on a balanced ratio of supplement versus non-supplement protein. He suggested that a sedentary person should consume at least 1.1 grams of protein per kilogram of body weight daily, while a more active person may require up to 2.5 grams per kilogram. Stephen also highlighted the challenges faced by vegetarians in obtaining complete protein from their diet, suggesting that they should focus on combining different food sources to achieve a balanced intake. Ashish added that supplements like whey protein can be used to supplement the protein intake, especially post-workout, but it’s not necessary to consume them immediately after exercise. He also warned that neglecting protein intake after a workout could lead to muscle weakness, fatigue, and potential injuries.
Balanced Diet and Glycemic Index
In the meeting, Stephen and Ashish discussed the importance of a balanced diet, emphasizing the need for a variety of colors on the food plate to ensure the intake of essential phytonutrients and vitamins. They explained that the glycemic index of food can be controlled by combining foods with high and low glycemic index, such as vegetables and wheat. They also discussed the importance of eating salads first to slow down the digestion of carbohydrates and reduce the glycemic index. Ashish further clarified that while solid food is important, the focus should be on the energy it provides during a run, suggesting that a runner might prefer a food with a higher glycemic index like potato over a lower one like cucumber.
Fats’ Role in Diet and Health
Ramesh and Ashish discussed the importance and benefits of fats in the diet. Ashish clarified that fats are essential for absorption of fat-soluble vitamins and are a crucial component of cell membranes. He also explained the difference between saturated and unsaturated fats, and the negative effects of trans fats. Ashish further discussed the unique composition of ghee, which contains short-chain fatty acids and essential fatty acids, making it beneficial for gut health and inflammation. Ramesh concluded the discussion by asking about the role of fats in joint health, to which Ashish responded positively, emphasizing the importance of quality over quantity in fat intake.
Monitoring Post-Workout Physical and Mental State
Ramesh and Stephen discussed the importance of monitoring one’s physical and mental state after a workout, particularly for seasoned runners. Stephen suggested keeping a log of how one feels after a workout and how they feel 4 to 6 hours later, as this could indicate potential nutrient deficiencies or other issues. Ashish added to the discussion, clarifying that trans fats are found in solidified oils at room temperature, such as vanaspati, and advised against using them. Sunil also contributed, asking about specific snacks or foods that contain trans fats, to which Ashish clarified that it’s the oil used in cooking that matters, not the food itself.
Nutrition Awareness for Runners Discussed
Ramesh and Ashish discussed the importance of understanding one’s own nutritional needs and habits as a runner. They emphasized the need for self-awareness and not solely relying on a nutritionist for guidance. Ashish explained how deficiencies in macronutrients like lipids, carbohydrates, and proteins can manifest in various health issues. Ramesh agreed, stressing the importance of being one’s own consultant and understanding how food impacts performance. Stephen added that recreational runners should enjoy life and not be too strict with their diet, suggesting a rule of thumb where 70-80% of days should follow a diet plan, with occasional indulgence.
Balanced Diet and Cravings Management
Stephen discussed the importance of curbing cravings and maintaining a balanced diet. He suggested eating five meals a day, with each meal containing a balance of fibrous and protein-rich foods to prevent hunger and cravings. He also mentioned the benefits of early dinner and fasting for about 10 hours. Ashish agreed to have a separate session on cravings and their scientific management. Ramesh and Ashish also discussed the appropriate amounts of salt and sugar in the diet, with Ashish clarifying that jaggery, while containing more minerals, is as bad as refined sugar in terms of sugar content.
Disclaimer:
The information provided in this workshop is intended for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. While we endeavour to provide accurate and up-to-date information, individual nutritional needs can vary greatly. We strongly recommend consulting with a healthcare professional or a registered dietician before making any significant changes to your diet or exercise routine.
Please note that the recommendations provided here are general guidelines and may not be suitable for everyone. Factors such as age, gender, health status and specific fitness goals should be considered when applying any nutritional advice.
Additionally, any reference to specific products during this workshop should not be considered as an endorsement or criticism of those products. We do not promote or oppose any brand.