Whether you are an elite runner or you just go for an occasional jog, chances are you are concerned with your diet. According to Madelyn H. Fernstorm, Ph.D., "it takes only 100 extra calories a day to gain 10 lbs in a year." It is important to have a nutritious diet to help fuel your body for your workouts.
Moderation
According to a study published in the journal "Medicine & Sports & Exercise," "serious recreational runners drink more alcohol than their sedentary counterparts." Don't use a workout to justify additional drinks. Alcohol has a dehydrating effect and will adversely affect your running routine. Limit yourself to one glass post-run if you choose to drink.
Junk food is another temptation that you face post-run. Runners are often tempted to reward themselves with a high-calorie treat. Try to ward off this junk food craving by choosing fruits, vegetables and a small amount of protein to refuel. Don't undo all your hard work. You can perform your best on a healthy balanced diet.
Protein Intake
Choose lean protein to aide in your muscle recovery following workouts. Protein can curb your appetite, making you feel full longer. Runners typically need more protein than those who do not run. However, protein should not exceed 10 to 15 percent of your total caloric intake. One serving is 2 to 3 ounces. Some lean choices include chicken, fish, or tuna. Trim fat from your meat and try to avoid frying your meats to keep it as low in fat as possible. Also, try to grill, bake or boil your meat.
Carbohydrates
Carbohydrates give you energy, and as a runner it is important to incorporate these into your diet. Knowing when to add carbs is key. Carbs should be eaten the night before a race or taxing workout, in order to let your body store up energy it will need the following day. Depending upon the length of your race or workout, you may need to consume a small amount of carbs during your workout as well. Typically, with any run lasting longer than 60 minutes, some simple carbs should be ingested, such as protein gels or sports beans. Be sure to refuel following your run. Look for good carbohydrates, such as those found in fruits, bagels, and pasta. Opt for whole wheat when possible and add a small amount of protein, such as peanut butter, turkey, or chicken.
Water
Water is also very important to a runner's diet. Dehydration impedes performance and can lead to heat exhaustion and even heat stroke. It is especially important to stay hydrated during summer months, when your body must work its hardest to keep you cool. Recommended daily intake of water is eight 8-ounce glasses. Hydrate well before, during, and after your runs. Water intake is also important during cooler months, so stick to the recommended servings year round.
Fruits and Vegetables
Fruits and vegetables are essential to any runner's diet. They are low calorie and add fiber to your diet. Fruits, such as watermelon, cantaloupe, and even apples, add water to your diet, as well as serve as healthy snacks. Vegetables, such as squash and zucchini, are nutritious sides to have with your lean protein sources. When making a salad, use spinach instead of iceberg lettuce to increase your nutritional value. Opt for low-calorie or fat free dressings. Beware of creamy dressings as they can easily add unwanted calories to your meal.
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