Crunch Time: Optimum nutrition for runners
Posted January 25th, 2007 at 8:00 AM by Christopher Jack
Section: Running & Training, Nutrition, Healthy Eating, Race Prep & Recov
Find yourself dragging through those morning runs? Your 10k pace not where you want it? Sprinting toward the porta potties on race day? There could be an easy fix and it all starts with your diet.
Every runner’s training regimen, regardless of experience level, should have a focus on proper nutritional maintenance. When and what you eat can significantly affect your workout and performance will suffer without the proper balance of nutrients.
A common mistake made by runners, especially those early morning warriors, is running before fueling up. Without the proper nutrients in your system, your body will suffer from lowered glycogen and blood-glucose levels; depriving the body of essential energy and sustenance.
A solid breakfast can help ensure a successful workout. Ideally, breakfast should be high in both simple and complex carbohydrates, and also feature some lean protein. The American College of Sports Medicine and the American Dietetic Association recommends a meal of about 500 calories two to three hours before exercise and a half-pint of water to offset sweat loss (in addition to your hydration during and after your workout). This can range from fruit and toast, to a bagel with peanut butter, so long as it is packed with carbs, low on fat and, as with all of your pre-workout meals - make sure that it won’t upset your stomach (stay away from coffee, fried food, vegetables, etc.).
For those midday runners, fasting away the time between breakfast may cause your blood-sugar levels to drop prior to your run. To offset this, choose a mid-morning snack that is between 100 and 400 calories (depending on your body size and breakfast), making sure to keep a high carb intake and low fat. An energy or cereal bar can be great options.
If evening is the time that works best for you, try to eat healthy, moderate and frequent meals throughout the day. If you plan to run prior to dinner, then make sure you eat a mid-afternoon snack that is packed with energy. One great option is plain almonds with dried fruit. If you are going to run after dinner, then make sure you leave proper time to digest and remember to stay away from foods that can cause digestive issues.
Your post workout meals should include a high carbohydrate and protein combination to help promote muscle recovery and nutrient replenishment. Some great suggestions are: a bowl of pasta with grilled chicken or salmon, brown rice with tofu, a meal replacement shake, or even an egg white omelet with wheat toast.
As a basic rule of thumb, the percentage of carbohydrates in a runner’s diet needs to fall somewhere around 60%, or between 20 and 60 grams for every hour of exercise. That should jump to somewhere between 65 and 75 per cent prior to a race.
Many distance runners are wary of the effects of protein, worried that the extra chicken will lead to unwanted body mass. However, studies have shown protein to be extremely important for long distance runners; aiding in the transmission of carbohydrates throughout the body. Protein also proves to be a crucial addition to the post-run meal, helping your body to repair muscle damage. However, pre-race protein consumption should be limited and approached with some caution because protein-rich foods generally take longer to digest.
With the good comes the bad as certain foods need to be avoided with those pre-race meals. Some dairy products can cause stomach pains because they contain lactose, a sugar that can be tough to digest. It has been advised that staying away from dairy 24 hours prior to the race helps avoid stomach pains and cramps. Using soy milk provides the nutritional value without the risk - so if milk is your thing, drink up.
Foods high in fiber increase the risk of gastrointestinal problems and should also be avoided before long runs. Tomatoes, grapes and grapefruit provide great nutritional substitutes for high fiber vegetables and fruits, which should be saved for after the run.
On race day, stick to the foods and supplements that you used during training. This will lower the risk of unforeseen stomach issues and/or decreased energy levels. Race day meals should be low in fats, fiber and lactose (dairy) and higher in carbohydrates and lean protein; similar to the pre-run meals suggested above. For more information on pre-race nutrition, check out: “Carbo Loading 101″.
Have a specific question about nutrition for runners? No problem! Our team of experts is happy to help. Simply fill out the form below and we’ll get back to you right away!
Research sources and for more information: [Running Planet], [RW-1], [RW-2], [RW-3]
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The Final Sprint
[…] There is a great article over at The Final Sprint regarding good eating habits for Runners, and endurance athletes alike. There are some good pointers on when and how much to eat depending on when you plan to perform your workout. I definitely disagree with their take on morning workouts and breakfast, though. […]
January 26th, 2007 at 7:45 pmi agree with you, adam. i’ve always heard that if you run on an empty stomach first thing in the morning, your glycogen stores will already be depleted, and your body will be forced to burn fat as fuel. i eat my breakfast immediately after my morning run.
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