Sports dietitians recommend that runners eat Rice Krispies or Uncrusted Bulls before training, long runs, or race matches, and they often promote consuming sports drinks, gummies, and gels during runs. The problem: These are all technically ultra-processed foods, and nutritionists also recommend limiting them as much as possible. So what does that give? Is it possible that ultra-processed foods may sometimes be a good nutritional choice for runners?
To find out, we asked a registered dietitian to explain the pros and cons of ultra-processed foods for runners.
What are ultra-processed foods?
You’ve probably heard of “whole foods,” or foods in their natural state, such as nuts, seeds, some meats and fish, fruits, and vegetables. Not chemically or mechanically treated.
Nutritionists have long recommended eating food in its natural state, or as close to its natural state as possible. That’s because when manufacturers process food, they often add salt, oil, sugar, and preservatives, which can make the product less healthy. of nutrients can be lost from the food.
Some foods, even canned or frozen, are minimally processed, “like canned beans, for example,” says Heidi Skolnik, a sports dietitian at the Center for Women’s Sports Medicine at the Hospital for Special Surgery in New York City. . Runner’s World. “They’re actually whole foods, but they’re processed to make them convenient and easily available.” Other minimally processed convenience foods include frozen vegetables without sauce, canned tuna, and frozen fruit. there is.
But ultra-processed foods are “essentially manufactured foods. In many cases, they don’t resemble anything at all. Think Twinkies, cheese doodles, and deli meats,” Skolnik said. say. These foods can be high in additives such as sugar, salt, fat, preservatives, artificial colors, and hydrogenated fats, and are often low in fiber.
According to an article published in American Journal of Clinical Nutrition By 2022, Americans’ consumption of ultra-processed foods has increased over the past two decades to the point that these foods will provide more than half of many Americans’ daily calories across all socioeconomic demographics. Increased.
Why this is a concern: Research has linked high consumption of ultra-processed foods to poorer health outcomes. for example, british medical journal Combining data from dozens of studies involving more than 9 million people, we study the relationship between ultra-processed foods and all-cause mortality, cardiovascular disease, common mood disorders such as depression, obesity, type 2 diabetes, and other health problems. found an association with increased risk.
So why do runners eat ultra-processed foods?
Runners need energy to perform, and their bodies obtain that energy by ingesting carbohydrates. Carbohydrates are macronutrients, and in their simplest form they are sugars (when sugars combine, they form complex carbohydrates, i.e. starches and fibers).
“Our bodies break down fats and carbohydrates for energy,” says Terrence Boateng, R.D., registered dietitian, certified exercise physiologist, and owner of CS Nutrition in Toronto. Runner’s World. “Normally, when we’re moving slowly, most of our energy comes from fat. As the intensity of the activity we’re doing increases, we need more and more carbohydrates as a fuel source. ” For example, if you are running sprints, your body will use carbohydrates for fuel instead of fat.
One of the best ways to get these necessary carbohydrates into your body is by consuming sports products such as gummies, gels, and chews right away. These are all super processed. “It’s small, shelf-stable, and easy to grab and go,” said Lauren Link, assistant athletic director for sports nutrition at Purdue University. Runner’s World. “For athletes, convenience and accessibility are important, and processed foods should play a role in training.”
Sure, you can fill your energy bucket by eating a minimally processed peanut butter sandwich, but imagine running with a bag of that, or a few bananas.
“You need about 30 to 60 grams of carbohydrates per hour, depending on the intensity and length of your training,” Link says. “You’d need one or two peanut butter sandwiches an hour to get that many carbohydrates. That’s not very realistic.”
“Even if you eat 60 grams of fruit or whole grains, you’re likely to have stomach problems,” she added, because they’re high in fiber and fat and take longer to digest. That’s why it’s easier to consume most chews and gels that contain about 25 to 30 grams of carbohydrates.
When should runners turn to ultra-engineered performance products?
Dietary recommendations are usually based on a person’s size and weight, but when it comes to energy and carbohydrate needs, “My first question for runners is about intensity,” Boateng says. “If you’re running 10K or 15K [about six or nine miles], but since it’s a casual pace, gels may not be necessary. But if you’re running a 15km race and you’re trying to push as hard as you can, your body will be more focused on utilizing carbohydrates. The need for gels is increasing. ”
Also, the more time you have between runs, the more calories and complex nutrients you’ll consume, Skolnik says. This means you don’t necessarily need any sports gear and can just eat a bowl of cereal or bread and peanut butter two hours before you go out. “But if you want to fill up your tank 15 minutes before you go, you need foods with smaller amounts of easily digestible carbohydrates. You don’t need to go for high fiber right now, like you would with a meal. Try applesauce, GU, pretzels, etc., says Skolnik.
Another benefit of sports nutrition products is the mix of ingredients. Research has also shown that combining different carbohydrates such as glucose, fructose, and maltodextrin can optimize energy. This is sometimes referred to as multiple transportable carbohydrates. This means that the product contains multiple types of carbohydrates to make it more digestible.
“Many ultra-processed sports foods have a mixture of simple sugars to aid in the digestion and utilization of carbohydrates. If the product only contains glucose, you may end up maxing out your glucose intake. “Because there is,” Link explains. “If you are engaging in very high intensity training where knowing the right combination is very important, this may be a good reason to work with a sports nutritionist to help you find the most suitable sports products for your training. I don’t know.”
Should you limit other ultra-processed foods?
“Should you be eating ultra-processed foods at meals or during the day? No, you should be eating more whole foods,” says Link. “However, intentionally consuming ultra-processed foods during training and competition can help improve performance.”
In other words, if you don’t do high-intensity, high-volume training or compete, you don’t necessarily need sports products like gels, chews, or drinks. “For regular snacks, you can have a piece of fruit and a cheese stick, for example,” says Skolnik. “Still, if you’re short on time or access and need a little ‘something,’ then of course you can go eat at the bar.”
Skolnik points out that runners sweat more than sedentary people and may even crave things like potato chips, salted nuts and pretzels. And, “While no one has to justify what they eat or “earn” cookies, runners have more room for “discretionary calories.” “No single food determines your health and well-being,” says Skolnick. “[Your] Long-term patterns, habits, and choices influence [your] health. ”
Stacey Freed is a freelance writer whose work has appeared in numerous national trade and consumer publications, including AARP, USA Today, Real Simple, Realtor, Professional Builder, and Family Dog magazines.She is a co-author of Hiking the Catskill Mountains He is also treasurer of the American Journalists and Authors Association. When she’s not working, she enjoys hiking, running, and baking.
