The Real Role of Nutrition in Sports Success: Lessons from Rashmi Cherian’s Running Webinar
- Apr 22
- 5 min read
Updated: Apr 24
Since January, I was not running my best because of pain at knee or back. Few days ago I decided to meet a physiotherapist for the first time in my life. What he said surprised me. "It was just total FATIGUE ".
Read my previous blog Tithal Beach 10km: My 3rd Fastest Race felt like hardest. |
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My body was asking for help because i wasn't giving the right fuel to recover. Just as i was wondering how to fix this, an Instagram ad for Rashmi Cherian (A well know nutritionist based in Bengaluru) popped up in my feed. It felt like a sign from Running Gods. So i immediately grabbed the opportunity and signed up for her 2 hours long online masterclass.
Attending the " Everything You Need to Know About Running Nutrition" webinar was a total eye-opener. I realized we, as runners , spend thousands on buying watch and shoes, but we ignore a very important part : our Gas tank. Rashmi's session taught me that " the role of nutrition in sports success" isn't just about weight—it's about making sure your muscles actually have the energy to keep you moving without getting injured. If you’ve been feeling tired or deal with constant "mystery" pains like I did, here is what I learned about fueling like a pro.
Table of Contents
The Role of Nutrition in Sports: Stop Dieting and Start Fueling
The biggest "aha!" moment for me was realizing that "nutrition" doesn't mean eating less. Most of us think of a diet as a list of things we can't have. Rashmi flipped the script:
Stop viewing food as a "diet" and start seeing it as your fuel.
Think of it like this: You wouldn't put cheap kerosene in a Ferrari and expect it to win a race. Your body is that Ferrari. Food is the mechanical fuel your engine needs to actually turn over and keep your legs moving.
Another huge lesson was the "Daily Grind." Nutrition isn’t just about having a big pasta dinner the night before a race. It’s actually about the simple, consistent meals you eat on a random Tuesday. That is what builds your strength for a long run on Friday. To truly understand the role of nutrition in sports, you have to feed your body every single day—not just when a medal is on the line.
What to Eat Before You Run: No More "Heavy Stomach"
Ever tried running after a heavy brunch? It feels like carrying a bowling ball in your gut. During the webinar, Rashmi shared a great slide about the "Pre-Run Window" that really clicked for me. The goal is simple:
Eat for energy, not for fullness.
The 60-Minute Rule: You want "quick" energy. Stick to simple, low-fiber carbs like a banana, a slice of white toast with jam, or a handful of dates about 30–60 minutes before you start. These digest fast and go straight to your muscles.
Avoid the "Heavy" Danger: This is where I was going wrong. We often think "healthy" means high-fiber or high-protein, but saving those "superfoods" for after the run is a game-changer.
The Science Hack: When you run, your body sends blood to your legs to keep them moving. If your stomach is full of a thick straberry smoothie or a heavy omelet, your body gets confused trying to digest and run at the same time. This is usually what causes that dreaded "runner’s stomach" or cramping.
Don’t Run Out of Gas: How to Fuel During Long Runs
If your legs ever feel like concrete mid-run, you’ve "bonked." This happens when your body’s internal battery flashes red. For any run longer than 75 minutes, you have to top up your tank while you move.
The Magic Number: Aim for 30–60gm of carbs every hour. Use energy gels, chews, or even simple dates.
Salt is Your Secret Weapon: If you see white salt streaks on your clothes, you are a "salty sweater." You need electrolytes, not just plain water, to keep your muscles firing correctly.
Train Your Gut: Practice eating during training. Don’t try a brand-new energy gel on race day!
4. Why Your Post-Run Meal Matters
In the world of sports, "success" isn’t just about how hard you sweat; it’s about how well you recover. Rashmi emphasized the 30-minute window.
The 30-Minute Magic: For about 30–45 minutes after a run, your muscles are like a dry sponge, ready to soak up nutrients.
The Goal: You need to Replenish energy and Repair muscle tears.
The Perfect Plate: Use a mix of protein and carbs, like paneer with rice or an egg sandwich.
The Quick Cheat Sheet for Success
Phase | What to focus on | The "Pro" move |
|---|---|---|
Before | Simple Carbs | A Banana is your best friend |
During | Carbs + Salt | Sip electrolyte. Don't just gulp water |
After | Proteins + Carbs | Eat within 30 minutes to stop muscle breakdown |
How to Build Your Own Performance Plate
You don’t need a food scale to eat like an athlete. For your main meals, try Rashmi’s 1/3 Rule:
1/3 Carbohydrates: Your "Go" fuel (Rice, roti, oats).
1/3 Protein: Your "Repair" fuel (Paneer, eggs, chicken, dal).
1/3 Color: Your "Protection" fuel (Veggies to fight inflammation).
6. Conclusion: Eat Better, Run Faster, and Have More Fun
At the end of the day, running should be the highlight of your day. My knee pain was a wake-up call that "working hard" isn't enough—you have to "fuel smart" too. Understanding the role of nutrition in sports success separates a runner who is always "injured" from one who is always improving.
Read my Blog : Valsad 10k 2025: The Day I went Sub-60 |
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Stop viewing food through a dieting lens. It’s the fuel that makes your adventures possible. If you’re ready to start your own journey, listen to your body and consider reaching out to an expert like Rashmi Cherian.
What is the one food you can't live without after a long run? Let me know in the comments!
Want to Read more on my Running journey: Check out all my Marathon blogs here. |
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Frequently asked questions:
Why do I feel total fatigue after a 10k run?
A: Often, it isn't a lack of fitness but a lack of fuel. If you are 'dieting' rather than 'fuelling', your body runs out of glycogen, leading to heavy legs and mystery pains.
What are the best pre-run simple carbs?
A: For a quick energy boost 30-60 minutes before a run, choose easy to digest carbs like a Banana, white toast with honey, r a few dates.
How do electrolytes prevent runner's craps?
A: Electrolytes like sodium and potassium help manage fluid balance. If you are a 'alty sweater's, replacing these during long runs is key to preventing cramps and fatigue.
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