“A proper nutrition is essential for maximizing performance and supporting recovery.”
Meet Bijou Modiri, Biochemist and certified health and nutrition coach and learn key nutrients for runners, how nutrition impacts energy levels and dietary tips to optimize marathon training and prepare for the race.
Can you introduce yourself to our readers?
I am Bijou Modiri, Biochemist and certified health and nutrition coach. I help you take charge of your health and take it to the top by rediscovering a simple and effective way of eating in order to use all the energy you need to develop, increase your productivity and live as long as possible while preserving your health capital as much as possible with a science-based proven methods. I am also specialized in the nutrition of sickle cell disease and chronic fatigue patients.
Why did you decide to become a nutrition coach? / What does Modiri Nutrition stand for?
I suffered from chronic fatigue due to sickle cell anemia for a long time and I discovered in food a way to increase my energy and reduce crisis. I wanted to find out more and help others with similar issues. So, I certified to become a nutritionist. Modiri Nutrition is a nutrition that gets to the heart of the problem with a solid scientific basis.
What is your personal relationship to food?
My genetic condition drove me to be aware of what I was putting into my body. I became sensible to how food was acting in my body, if it nourished me or if it made me more tired and it was quite natural that I adopted a healthy lifestyle, I preferably consume more organic, local, and seasonal food
What role does nutrition play in the performance and recovery of runners, especially when training for a marathon?
A proper nutrition is essential for maximizing performance, supporting recovery, and reducing the risk of injury and illness during marathon training. Working with a sports dietitian or nutritionist can help runners develop personalized nutrition plans to their specific goals and needs.
Could you highlight the key nutrients that are particularly important for endurance athletes, such as runners, and how they contribute to optimal performance?
A balanced diet is important for athletes. Macro and micronutrients, and adequate amounts of vitamins and minerals are needed to support various bodily functions, including metabolism, bone health, and immune function. Foods rich in antioxidants, such as fruits and vegetables, can help reduce inflammation and oxidative stress caused by intense training.
How does nutrition impact energy levels and stamina during long-distance running events like marathons?
A healthy diet will guarantee the energy levels and stamina of athletes. Carbohydrate reserve, blood sugar regulation, hydration, sufficient protein for muscle repair, and omega 3 fatty acids all play major roles in sustaining energy and stamina throughout the marathon. By nourishing the body with adequate carbohydrates, maintaining hydration and electrolyte balance, and paying attention to timing and individual needs, runners can optimize their performance and endurance and therefore achieve their marathon goals.
Are there any specific dietary strategies or meal plans you recommend for runners to optimize their training and performance?
Here is an example of a meal plan recommended:
Always consider a balanced macronutrient intake:
Carbohydrates: About 45-65% of total daily calories. Focus on complex carbohydrates like whole grains, fruits, vegetables, and legumes for sustained energy.
Protein: Consume 15-25% of total daily calories from sources such as lean meats, poultry, fish, eggs, dairy, legumes, and plant-based protein sources.
Healthy Fats: Around 20-35% of total daily calories from sources like avocados, nuts, seeds, olive oil, and fatty fish.
For Pre-Run up to 3 days before run:
Eat as varied and healthy as possible to have all the nutrients in reserve: proteins, vegetables, fruits, omega 3 fatty acids and low glycemic index (GI) carbohydrates.
Pre-run Day-3 to Day-2:
Increase the quantity of carbohydrates to have a good muscle glycogen reserve: more moderate to high GI white starchy foods, less vegetables and fiber, reduce white meat and lean fish
Day before run:
This is the time to eat high GI carbohydrates, white, refined starchy foods and avoid fat and fiber (to avoid gastrointestinal problems) and always lean meat. For example the pasta party.
During Run Nutrition:
For runs lasting longer than 60-90 minutes, consume easily digestible carbohydrates and electrolytes to maintain energy levels. For example: Energy gels, sports drinks, dried fruit, or homemade energy bites.
Post-Run Recovery:
Consume a meal or snack containing carbohydrates and protein within 30-60 minutes after finishing a run to refill glycogen stores and support muscle repair. For example: Grilled chicken and roasted vegetables, or a smoothie made with spinach, fruit, Greek yogurt, and protein powder.
Don’t forget to drink a lot of water throughout the day. And consider electrolyte-rich beverages or supplements for runs lasting longer than 60-90 minutes.
This is a general meal plan example. Consider working with a registered dietitian or nutritionist specializing in sports nutrition to develop a personalized meal plan to your specific needs and goals.
How does hydration factor into the nutrition plan for runners, and what are some best practices for staying properly hydrated before, during, and after a race?
Our body is made of 55 to 60% of water. Water is therefore a very important element, especially for athletes, because there is a high risk of dehydration, hyponatremia and other complications. We lose both water and salts when sweating. But since we lose more water than salts, we risk electrolyte imbalance when exercising hard for a long time. Losing eve small amounts of water can affect our athletic performance and energy. Athletes are particularly at risk for hyponatremia, which is having too much water relative to sodium content. Hypo means low, thus hyponatremia equals low sodium. Consider an electrolyte solution instead of plain water to avoid this.
Can you discuss the importance of carbohydrates in the diet of a runner, especially in the context of marathon training and race day fueling?
The body use mostly Carbohydrates during this activity. They play a major role in the performance of a marathon, to ensure that you have enough energy during the race, avoid carbs depletion and prevents you from fatigue and has a protective effect for muscles damages. Runners should have sufficient carb before a marathon to ensure their glycogen stores are topped up.
What are some common nutritional pitfalls or mistakes that runners may encounter during their training or leading up to a marathon, and how can they be avoided?
Increase your carbohydrate intake
A gradual increase is key. Don't just rely on the pasta party to stock up on glycogen!
Reduce fat and fiber
In order to slow down gastric emptying and risks of intestinal disorders, especially during endurance efforts due to repetitive micro-shocks.
Beware of stress and insufficient fluid intake
Stress consumes glycogen
Glycogen binds with water molecules. Good hydration is therefore essential, also to avoid cramps, injuries or hyponatremia.
No excess at the pasta party
At the risk of digestive disorders which are counterproductive! Your glycogen stock is already at its maximum because it has been full for a week.
Healthy lifestyle
It is important to rest before the marathon, not to consume too much alcohol because it dehydrates the cells and above all don't forget to eat and hydrate before the marathon.
How do different dietary approaches, such as vegan, vegetarian, or omnivorous diets, affect the performance and recovery of runners, particularly in the context of marathon training?
For a faster recovery and better performance, studies have shown that a plant-based diet has more benefits than an omnivorous one. But a plant-based diet should be controlled and reviewed by a dietetician or nutritionist to ensure a better association for all essential nutrients in the body
Are there any specific timing considerations for meals and snacks that runners should be mindful of to optimize their training and performance?
Here are some key timing considerations to optimize your nutrition:
Pre-run snacks
3 hours before the race -> Small snacks: dried fruits or cereal bars
During run
Hydrate every 10-15 minutes
Sugary drink with 60 to 90g of carbohydrates per hour
Gels, liquids, solid bars
Post-run
Carbohydrates + proteins.
Aim for a 3:1 or 4:1 ratio of carbohydrates to protein for optimal recovery. For example: 400 ml of chocolate milk + banana
Can you explain the role of protein in the diet of a runner, and how it contributes to muscle repair and recovery, especially after long training runs or races?
You build muscles when you are recovering and proteins are macronutrient needed to build those muscles, repair tissues, and prevent injuries. Adequate protein intake helps runners recover faster and reduces the risk of injury. You should always consume high quality proteins after workout and tranings. Without enough protein, you will have trouble for tissue repair, and recovery.
How does the hot and humid climate of Kinshasa impact the nutritional needs and hydration requirements of runners training for a marathon?
It is important to avoid training or running when temperatures are high to preserve the level of fluid and electrolytes in our cells. We should preferably train early in the morning or after sunset and above all remember to hydrate constantly. Appropriate hydration and nutrition is essential in order to optimize performance, reduce the risk of dehydration and heat-related illnesses, and support overall health and well-being during training.
How can people find you/ work with you?
Here is my website: www.modirinutrition.com. I am more active on Instagram @modirinutrition, where you can find my work, contact me and follow for more tips or you can write me an email: modirinutrition@gmail.com.
Bonus: When you register for the Congo River Marathon (all distances), you can download Bijou’s e-Book “Food for Runners” for free.