Without a good diet, distance runners will have insufficient energy and stamina to run long distances. Since long distance runners are consistently burning large amounts of calories, yet want to make health-conscious food choices, their dietary needs can be unique. While there is no magical diet for distance runners, optimal performance can be achieved and maintained when distance runners eat enough calories and maintain the correct proportion of carbohydrates, fats and proteins. According to CoolRunning, the optimal ratio of carbohydrates, fat and protein for most runners is 60/25/15.
Carbohydrates
Carbohydrates are the body's major source of energy and the cornerstone of a distance runner's diet. The body stores carbohydrates as glycogen. However, as you run, carbohydrates are constantly depleted until you run out of energy and hit a wall, which usually happens after 90 minutes to 2 hours of continuous running. For this reason, carbohydrate supplements in the form of energy bars and gels that can be consumed during a run are popular with distance runners.
There are two types of carbohydrates: simple and complex. Simple carbohydrates consist of the basic forms of sugars such as glucose, fructose, and sucrose. Simple carbohydrates include candy, fruit and energy drinks and gels. Due to their simple structure, simple carbohydrates are absorbed by the bloodstream quickly and are therefore good at providing a rapid energy boost
In contrast, complex carbohydrates have a more complex chemical structure--they are composed of several sugar molecules linked together. As a result they are absorbed into the bloodstream more slowly, providing a slow and steady supply of energy. Complex carbohydrates will give you the most continuous and long-lasting supply of energy as a distance runner, and for this reason, they are an essential component of the distance runner's diet. Good source of complex carbohydrates include cereal, pasta and bread. Distance runners frequently follow a carbohydrate-loading diet rich in complex carbohydrates before a race or other long run in order to increase energy stores for race day.
Fats
Fats are important to any distance runner's diet. Fats provide energy, insulate from cold, protect the organs, store vitamins, and form a major component of the cell wall. According to McMillan Running, distance runners should obtain 20 to 30 percent of their daily caloric intake from fats, with 2/3 of fat calories coming from polyunsaturated and monosaturated fat, and 1/3 of fat calories coming from saturated fat. Unsaturated fats are healthier than other fats and can help to reduce cholesterol. Unsaturated fats are found in olive oil, avocado oil and peanut oil. Saturated fats, which come mostly from animal products, have been implicated in heart disease and cancer, and should therefore be limited in the diet.
Proteins
Proteins consist of amino acids, a major component of every cell. Proteins are an essential building block and crucial for tissue and bone repair and growth. Since distance running puts wear on muscles and joints, the capacity for repair is important. However, excess protein is bad, since it will be stored as fat. Approximately 15 percent of a distance runner's daily caloric intake should be from protein. Foods rich in protein include lean meat, fish, poultry and beans.
Member Comments