2024-04-30 12:48:52
Running twice a day seems like something only the best athletes must do. But two training sessions in one day can be a good idea for the ‘normal’ aspiring runner – provided you do it right. This also includes the right nutritional strategy. How should you eat if you want to do two workouts a day? You can read that here.
Training twice a day: nutrition
1. Plan ahead
Two training sessions in one day doesn’t leave much time for extensive cooking, so good preparation is half the battle. By cooking a little more or preparing full meals on alternate days – also known as meal prep – you have more time to exercise on the day itself. Also make sure you have plenty of snacks ready – these are our favorite high protein snacks.
2. Eat a lot during the day
Even if you’re not training for a specific event, Sumbal warns that training twice a day results in high energy demands due to the high expenditure. ‘With two training sessions a day, it’s important that you refuel well in between for good recovery and plenty of energy for your second run.’
What exactly does that mean? Eat a little more with your meals or grab an extra snack. Also pay attention to the signs that you are not getting enough energy, which goes beyond a growling stomach. ‘Think fatigue or pain during your second training, but also headaches, nausea, gastrointestinal problems, low motivation and mood swings.’
3. Breakfast before your first workout
With two workouts in one day, you will probably do one in the morning. Don’t be tempted by the on sleep button and make sure you fuel up for a workout soon too. “Your glycogen stores are empty after a night’s sleep, which is why you need carbohydrates – especially if you’re going to do a challenging workout in the morning,” says Sumbal.
The good news for anyone who isn’t hungry early in the morning: it doesn’t have to be a heavy, big meal. A light snack with quick carbohydrates is the ideal fuel for a morning workout. But after your workout, make sure you have a bigger meal with a good mix of carbohydrates and proteins, especially if you have another workout planned later in the day.
4. Carbs, carbs, carbs!
If you don’t eat enough carbs between training sessions – which can easily happen on a busy day – your second workout of the day can be disappointing, according to research with runners. ‘A lot of carbohydrates in the muscles, liver and blood are essential for optimal endurance training,’ explains Sumbal. ‘Exactly how many carbohydrates you need varies per person. It is important that the carbohydrates are distributed throughout the day, before and after training and in the meals and snacks between training sessions.’
5. The right time
If one of your workouts involves an endurance effort of more than 60 to 90 minutes (like a long run), it’s a good idea to fuel up during the session. If you don’t do this, you will increase your energy deficit that day, which can, among other things, hinder optimal recovery. During your endurance, aim for an intake of 30 to 90 grams of easily digestible carbohydrates per hour, such as gels or these alternative sugar sources.
6. also plan to recover meals
Not only do you need the right nutrients before and during your training, but nutrition promotes your recovery after a run. Therefore you want to plan two recovery meals or snacks for two training sessions.
Sumbal recommends eating 15 to 25 grams of protein and 30 to 60 grams of carbohydrates shortly after each workout. You can adjust this for your type of training. After a hard run, the focus is more on electrolyte-rich fluids and carbohydrates, but after strength training you can also provide additional protein. With less intense activity, such as light yoga, you don’t need the same amounts of carbohydrates and proteins.
7. Ready for the second round
You also need the right fuel for the second workout. Sumbal: ‘It is advisable to eat around 50 to 70 grams of carbohydrates and 5 to 10 grams of protein in the 2 hours before the second training.’ That would be like a bagel with nut butter and honey, or yogurt with granola and fruit. Then, as you get closer to training, you can eat simpler carbohydrates, such as a ripe banana or dried fruit, if needed. Try different things to find out what works for you.
8. Keep drinking well
Out research on dehydration It turns out that too little water not only negatively affects your performance, but also your thermoregulation and other processes in your body. Therefore, continue to drink plenty of fluids throughout the day. Look at the color of your urine to see if you are getting enough fluids. Pay extra attention to this if you sweat a lot during the first training.
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