Are there specific nutritional considerations for combined running and strength training?

Yes, nutrition is vital when you're doing both strength and endurance training to support performance, recovery, and adaptation:

• Energy Availability (EA): Combining training types increases your overall energy expenditure. You MUST ensure you're eating enough to match this and avoid Low Energy Availability (LEA). LEA can lead to Relative Energy Deficiency in Sport (RED-S), which impairs many body functions (metabolism, bone health, immunity, protein synthesis) and hurts both health and performance.

• Protein Intake: Strength training stimulates muscle protein synthesis but also causes muscle breakdown. Adequate protein intake is crucial for muscle repair and growth, especially when timed around your strength sessions (e.g., before and/or after). This can also help lessen any interference effects on strength development.

• Carbohydrate Intake: Both running and higher-volume/intensity strength training can deplete your muscle glycogen (stored carbohydrate). Sufficient carbohydrate intake is essential to refuel these stores, power your workouts, and support recovery. Refueling with carbs (along with protein) is especially important if you have two sessions on the same day.

• Nutrient Timing: Strategically timing your carbohydrate and protein intake around your workouts can optimise glycogen replenishment, muscle repair, and overall adaptation.

Careful nutritional planning becomes even more important during concurrent training to fuel dual demands and facilitate recovery from different types of stress.