Whether training for a race or simply running for fun, the fuel that you put in your body is just as important as the miles you put under your belt. Running nutrition is all about providing the right fuel to keep your engine burning---before, during and after your runs.
Everyday Nutrition
A runner's diet should be focused on getting the right balance of carbohydrates, fat and protein. Carbohydrates provide glycogen, which keeps your legs and your resolve going. Protein after a run helps rebuild the muscle that you have just broken down during a run. Fat can prevent injury. Often, however, runners focus on a carb-based diet to their own detriment. As sports dietitian and "Runner's World" blog contributor Leslie J. Bonci points out, every meal should include carbs, protein and healthy fats. In addition to eating a variety of foods, runners should consume more calories. Runner, writer and training coach Hal Higdon argues that long-distance runners who log 20 to 25 miles per week ought to eat 2,500 calories per day to maintain proper glycogen levels. Runners should consume complex carbs such as whole wheat pasta, brown rice and quinoa, as well as healthy fat such as those that are in almonds, avocado and fish such as salmon. Runners who eat too little fat face an increased risk of injury, according to Suzanne Girard Eberle, a sports dietitian and author, in a "Runner's World" article. Meats such as lean ground turkey or lean chicken provide protein without the fat of beef. In addition, drinking adequate amounts of water is always essential.
Nutrition While Running
Your body can only hold onto so much energy when you are running, so it is essential that you refuel while you exercise. A myriad of products, from gels to chews to electrolyte replacements, are available to keep fatigue at bay. Gels are typically a gooey substance that come in a variety of flavors and are designed to provide a quick blast of carbohydrates. Half Marathon Running says gels should be consumed 15 minutes before running (if you didn't eat a carb-rich meal prior to your run) and every 30 to 45 minutes while exercising. Runners who don't like gel can opt for gummy chews to provide needed carbohydrates. During runs in warmer weather, it is necessary to replace electrolytes lost through sweat. Energy drinks or supplements in pill or droplet form can provide adequate replacement of electrolytes like sodium and potassium.
Race-Day Nutrition
On race day, Higdon recommends you eat a carb-rich meal (such as whole-grain pasta) and a carb-rich snack the night before a race. Also, toast or a bagel and orange juice two to three hours before a race is a good idea, as long as they do not usually upset your stomach, Higdon says. For long-distance runs such as half marathons, marathons and ultramarathons, you can also try carbohydrate loading to optimize glycogen levels on race day. The Mayo Clinic recommends that, a week before race day, you reduce carbohydrate intake to 50 to 55 percent of your daily caloric intake. Then, three to four days before race day, increase carbohydrate intake to about 70 percent of your calories and reduce your activity to avoid burning glycogen stores.
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