Nutrition for Runners

Nutrition for Runners

Nutrition for Runners

Eat a well-balanced diet, not just the day before a meet but ALL THE TIME!

WHAT TO EAT

There are 3 groups of foods you need to eat; Carbohydrates, protein and fats

CARBOHYDRATES: These need to make up the majority of your foods (55-65% of total calories). There are two types of carbs.

Complex carbs - Eat more of these. And here’s why:

•They are digested slowly

•They contain vitamins and minerals

•They are low in fat

•They keep your energy levels steady

Examples:

Pasta

Rice

Vegetables

Potatoes (NOT French fries!)

Sweet potatoes

Simple Carbs (or simple sugars) - Eat LESS of these. And here’s why:

•These will spike your blood sugar giving you a feeling of increased energy for a short time; this is followed by a “low” or a significant decrease in energy.

Examples:

Candy

Pop/soft drinks

Biscuits

Cakes and cookies

And so much more! EAT VERY FEW OF THESE, IF AT ALL!

PROTEIN (10-35% of total calories):

•Helps maintain lean muscle

•Promotes and speeds up muscle recovery after you run

Good examples are:

Fish

Chicken

Nuts and seeds

Lean meat

FATS (20-35% of total calories):

Fats are essential for good health.

Examples are:

Fish

Nuts and seeds

Cheese

Avocados Yogurt

AVOID trans fats, found in many packaged and processed foods, fried foods,baked goods, some dairy products and others.

READ FOOD LABELS! If hydrogenated or partially hydrogenated is on the ingredient list, DON’T EAT IT!

HOW MUCH TO EAT and HOW OFTEN

Eating day to day: Eat smaller meals with regular snacks. This helps keep our metabolism high and maintains our energy levels throughout the day. It also helps prevent energy “lows” or “crashes”.

Eating larger meals less often actually detours our blood away from muscles and the brain and leads it into the stomach to aid in digestion, which makes you feel overly full and sluggish. This makes for a very uncomfortable run if you decide to run at all.

Good Snack Choices:

Fruit

Nuts

Vegetables

Fruit!

Cheese

Fruit!!

Fruit smoothie

Hard-boiled egg on toast

Peanut butter on toast or with a banana or apple (NOT sugar filled PB!)

Fruit!!!

Half of a tuna sandwich

Cottage cheese

Yogurt

Hydration: Keep yourself hydrated throughout the day, everyday! Drink about 64 ounces (four 16oz bottles) of water each day.

General tips for optimal pre-run nutrition and hydration:

1. Always, always, alwayshydrate. Drink 12 to 16 ounces about 60 minutes before your workout.

2. Always include some carbohydrates in your pre-run snack. It will help fuel your workout, helps the body burn fat and spares muscle protein.

1-2 hours before your run, aim for about 15 grams of carbs:

•A banana

•Half of a Clif Bar

•Peach

•Whole grain toast with jam

3. Eat foods that are easily digested –those that are low in fat and fiber.

3b. Foods to avoid before a run: high-fiber foods such as broccoli, pears, apples and beans; large servings of carbs; and high-fat foods, such as cream-based soups, fries and burgers.

After your run, you have 2 main goals: To rehydrate and to refuel

•Drink plenty of water

•Eat a good carb within 30 minutes (If you don’t feel hungry, drink a fruit smoothie or a glass of orange juice)

•Eat a well-balanced meal within 2-4 hours

This will speed up your recovery so you feel better that day AND have more energy the next day, which will improve your next run.

References:

Jen Foley, International Nutrition Coordinator - Video

Nutrition for Runners. Runner’s World

Rodale Inc. 2010-2011

Reynolds, M. (2013, September 5). What to eat before running.US News and World Report.

Recipes and other info can be found at:

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