With all of the diet programs and recommendations on the market, finding the right fuel for your running needs may be a challenging task. The best thing to do is experiment with different combinations of foods and flavors until you find what makes you feel like you have enough energy, not just for your runs, but for the rest of your life as well. With any diet, moderation, common sense and plenty of water are key, but adding a few specific kinds of food may help you get to your peak running health.
Lean Protein
Contemporary wisdom on protein is that a runner needs a little more than half his body weight in grams of protein. Protein is helpful in repairing muscles that have been pushed to new limits through running, and nutritionist Dr. Matthew Kadey claims that you don't have to rely solely on animal protein to get your recommended daily amount. Beans or lentils and nuts can be combined with whole grains such as brown rice to make high-protein meals that are just as complete nutritionally as beef or chicken. Also, don't forget about the protein in low-fat dairy products. A post-run smoothie made with low-fat vanilla yogurt and fruit is a tasty way to boost your protein intake.
Super Foods
"Super foods" are foods that have an unusually high amount of nutrients and beneficial qualities. Spinach, blueberries, sweet potatoes and walnuts are just a few super foods that are fairly easy to pick up at any grocery store. Incorporating one or two super foods into your meals is an effective way to boost your vitamin intake without the need for supplements. Try topping your sandwich with spinach instead of iceberg lettuce and tossing a few walnuts and dried cranberries on a side salad.
Whole Grain Carbohydrates
In short, carbohydrates equal energy. While carbohydrates come in many forms, whole grains are higher in fiber and take longer to break down, giving you more energy for a longer period of time. As a runner, approximately 55 percent of your calories should come from carbohydrates, according to the staff at the Mayo Clinic. You may feel like you need more on days you go on your long runs, as you will need more energy before, during and after those runs.
When choosing whole grains, pay close attention to the labels to make sure what you are buying is actually a whole grain. For example, "whole wheat" may not be the same as "100 percent whole wheat," so take a few extra minutes to research the ingredients of your favorite brand.
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