Running is an excellent workout, but it is also grueling for the body. Proper nutrition provides the body with energy to fuel a workout as well as reserves to repair damage to muscles and tendons. Paying attention to your diet can increase stamina and mental toughness and reduce the incidence of injuries.
Keep Hydrated
Dehydration can be deadly, but even a mild case can leave your legs feeling heavy and make your run uncomfortable. Water is normally the best choice for runners, but in extremely hot or humid weather, or if you will be running longer than one hour, choose a sport drink. If sports drinks upset your stomach, try diluting them with water. Drink fluids before, during and after your run. Don't wait until you feel thirsty to drink.
Eat Complex Carbohydrates and Protein
Complex carbohydrates, like those found in whole wheat pasta, potatoes, whole grains and whole wheat bread, provide fuel the body uses while running. Protein helps the body feel full and is required for the repair of tendons and muscles. Lean protein, such as eggs, chicken, lean cuts of beef and fish are excellent sources of protein. Nuts and dairy products provide protein but should be consumed in moderation, since they are higher in fat and calories. Aim for 60 percent of your daily calories to come from carbohydrates, most of them complex, 15 percent of your calories to come from lean protein sources and 25 percent of your daily caloric intake to come from healthy fats, such as olive oil, nuts and fish.
Add Variety
Once you find healthy foods that you enjoy, it is easy to fall back on those foods over and over. Resist that temptation: Eating a variety of foods helps ensure that your body gets a full range of nutrients. Be selective in the foods you eat, not only in meals but snacks as well.
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