Running twice a day sounds like something only top athletes should do. But two training sessions in one day can also be a good idea for the ‘normal’ ambitious 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
If you want to train twice in one day, you need an efficient nutrition strategy. “The right nutrition on days like this is crucial to stay healthy, perform, recover, and reduce the risk of injury,” says sports dietitian and Ironman athlete Marni Sumbal. She gives tips to anyone who wants to run twice a day.
1. Plan ahead
Two training sessions in one day does not leave much time for extensive cooking, so good preparation is half the battle. By cooking a little more or preparing entire meals on other days – also called meal prepping – 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 enough during the day
Even if you’re not training for a specific event, Sumbal warns that training twice a day often leads to high energy demands due to the high expenditure. ‘With two training sessions a day, it is important that you refuel well in between for good recovery and sufficient 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 signals that you are not getting enough energy, which go beyond a growling stomach. ‘Consider 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 snooze button and make sure you fuel up for an early workout too. “Your glycogen stores are empty after a night’s sleep, which is why you need carbohydrates – especially if you are 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 fast carbohydrates is the ideal fuel for a morning workout. But after your workout, make sure you have a larger 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 carbohydrates between your training sessions – which can easily happen on a busy day – your second workout of the day can be quite disappointing, according to research with runners. ‘Sufficient carbohydrates in the muscles, liver and blood are crucial for optimal endurance training,’ Sumbal explains. ‘Exactly how many carbohydrates you need varies per person. It is important that the carbohydrates are spread throughout the day, before and after training and in the meals and snacks between training sessions.’
5. The right timing
If one of your workouts involves an endurance effort of more than 60 to 90 minutes (such as 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, among other things, can hinder optimal recovery. During your endurance run, 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 recovery meals
Not only do you need the right nutrients before and during your training, but nutrition also promotes your recovery after running. For two training sessions you therefore also want to plan two recovery meals or snacks.
Sumbal suggests consuming 15 to 25 grams of protein and 30 to 60 grams of carbohydrates shortly after each workout. You can adjust this to your type of training. After a tough run, your focus is more on electrolyte-rich fluid and carbohydrates, but after strength training you can also provide some extra protein. With a less strenuous activity, such as light yoga, you do not need the same amounts of carbohydrates and proteins.
7. Ready for the second round
You also need the right fuel for the second training. Sumbal: ‘It is advisable to eat about 50 to 70 grams of carbohydrates and 5 to 10 grams of protein in the 2 hours before the second training.’ That would be something like a bagel with nut butter and honey, or yogurt with granola and fruit. Then, as you get closer to training, you can consume more simple carbohydrates, such as a ripe banana or dried fruit, if necessary. Try different things to find what works for you.
8. Keep drinking well
Research on dehydration shows 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 find out whether you are getting enough fluid. Pay extra attention to this if you sweat a lot during the first training.
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