Every running coach will give you a training schedule of workouts, when to do them, how to do them, and how to adjust those from day to day.
Very few running coaches will give you more than trivial, general feedback on how to eat between workouts, or on your resting and sleeping habits. This despite your diet and recovery being even more important than what you’re doing in workouts.
Without the nutrients of a sound diet, you will not recover properly between workouts. And without a proper amount of sleep, you will not recover properly between workouts.
So, there’s obvious complications to coaching a person’s diet and sleep along with their running.
What makes diet and sleep hard to coach is that, unlike what a runner does in their workouts, these are everyday-living factors beyond a coach’s control. A coach may or may not be able to stand watch over your workouts (many athletes are coached remotely), but there’s no way they can stand and watch your every move, let alone every meal, in your personal life. And they certainly can’t monitor when or how you go to sleep. Even if they told you what to do, chances are good you’d flake on a good portion of their instructions. And, of course, who wants to have their lives micromanaged? The advice probably wouldn’t be welcome for many.
Plus, there are countless different approaches to diet even within a given culture, let alone between cultures. Those who have tried to bean-count the caloric intake of athletes have produced more problems for those athletes than they solved in doing so. Never mind the substantial differences in a vegan or carnivore or Atkins diet. Even the macronutrient needs can vary from person to person, never minding their age/size/shape/health in general.
Most of all, coaching diet is considered the field of a dietitician, a field outside of the specialty of a coach better versed in crafting and moderating workouts.
Now, all of that said (and no, I’m not providing any scientific citations), I can posit that a large number of injury and burnout problems are in no small part a product of deficiencies in each said athlete’s diet and sleep. The vast majority of humanity, in all fitness levels, is deficient in one or more key nutrients, whether it’s as simple as protein or as micro-specific as a vitamin like magnesium or iron.
Still, you don’t need to be an RD to know that:
- The first half hour following a workout is the best time to ingest protein and carbs
- Clean unprocessed food is better fuel between workouts than processed food
- On average you ideally consume as many calories as you burn in a given day
- You need more protein than most would recommend if you’re going to train hard
- The more intense aerobic effort you put in, the more carbohydrates you need to consume between workouts
- The harder you work on a given day, the more sleep you need that night to recover most effectively
The only resource that I’ve seen address post-workout nutrition with any specificity is Matt Fitzgerald’s New Rules Of Marathon And Half Marathon Nutrition. The book’s recommended workouts are bookended by a recommendation of carbohydrate/protein volume to consume in the minutes following a workout. The book is written around learning to effectively fuel a workout, and the information in general is a bit dated (the book was published in 2013), so its use is a bit limited. But it’s still more feedback on training nutrition than most authors provide.
The subject of what to eat between workouts is a broad and sensitive one, granted. It’s one I’m not going to get into now.
But I do think it’s a subject that running coaches need to give more than mere typical consideration. It’d be helpful to at least get a baseline idea of how many calories a runner consumes, estimate how many they burn per mile and during other exercise, get a good grasp on what the runner prefers to eat, and come up with some sort of concrete plan of what they should eat between workouts.
(And if you do actually want to become certified, there is a path to that. It’s not free, and it does take time, study and effort, but you can do it.)