Eating just the right ratio of carbohydrates, proteins and fats when training can help you achieve peak performance levels and ensure that your body recovers properly from the intensive exercise session. Many runners benefit from following an eating plan that includes a variety of healthy, energy-rich, balanced meals to sustain energy and keep blood sugar levels stable throughout the day. Good nutrition for the runner can boost performance, increase energy and also ward off injuries.
Complex Carbohydrates
Carbohydrates are the primary source of fuel for runners, and need to make up about 50 to 65 percent of the diet, according to ConditionNutrition.com. This percentage ensures that the runner can achieve peak performance levels and keep blood sugar levels at a healthy level. Sources of complex carbohydrates include oatmeal, bran, wholegrain breads, lentils, brown rice and wheat pasta.
Protein
Lean protein can support muscle tissue recovery and ensure that lean muscle in the body is preserved after an intense exercise session. Lean protein sources include fish, chicken, tofu and low-fat dairy products. Runner's World points out that just one egg fulfill's 10 percent of a runner's daily protein needs, and are the most complete food protein outside of human breast milk.
Healthy Fats
Omega-3 and Omega-6 are essential fatty acids present in olive oil, fatty fish, nuts and seeds. Healthy fats support digestion and also protect the muscles and joints from excess damage. Fats can also maintain lean muscle mass. Consuming healthy fats can also improve satiety with each meal and prevent hunger pangs between meals.
Herbs and Supplements
Certain types of natural herbs and supplements can improve muscle recovery, suppress the immune system and also alleviate joint pain. Asian ginseng can reduce fatigue and supports the muscle recovery process after a run or race. Astragalus and eleuthero root are herbs that can boost immunity. Glucosamine can alleviate joint pain and support joint healing. A daily multivitamin supplement that contains iron, folic acid, magnesium and zinc can assist with muscle recovery and increase endurance.
Hydration
Staying well hydrated is essential for runners because dehydration can cause fatigue, impair performance and increase the chance of heat stroke. Runners need to maintain a schedule of drinking water, an ensure that at they are drinking fluids before, during and after their training session or race. In addition to water, runners may consume low-fat milk, sports drinks and low-sugar or sugar-free juices. It's important to limit or eliminate caffeinated and alcoholic beverages from the diet because these drinks can deplete the body of water and electrolytes.
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