As a beginning runner, your attention may be focused on learning proper form, avoiding injury and gradually increasing your distance. You also should pay careful attention to your diet. When you engage in physical activity, the nutritional requirements of your body change as more energy is required. When establishing a diet as a beginning runner, pay careful attention to the nutrients and fluids needed for your body.
High Carbohydrates
As explained by CoolRunning.com, carbohydrates are "the single most important fuel for the runner." Since the body relies on carbohydrates for energy, a new runner should get approximately 50 percent to 60 percent of their daily calories from carbohydrates. However, the significant majority of these calories should come from complex carbohydrates, rather than simple carbohydrates. Complex carbohydrates include whole grain breads, oats, brown rice, beans, fruit and vegetables, while simple carbohydrates include fruit juice, table sugar, candy, baked goods and white breads/pastas. When consumed, carbohydrate-rich foods are broken down into glycogen, which fuels the body during your run.
Adequate Protein
When consumed, protein provides a variety of benefits for the body. It not only provides energy, but also helps repair muscles and tendons after a difficult workout. Foods high in protein include meats, fish, beans, nuts, egg whites and cheese. According to TheRunningAdvisor.com, new runners should take in approximately 10 percent to 20 percent of their daily calories from protein sources. However, avoid eating too much protein, as the body will simply store it in the body as fat. To be safe, CoolRunning.com recommends eating 1/2 gram of protein per every pound of your body weight every day.
Proper Hydration
Although proper hydration is important for everybody, it becomes particularly important for new runners. During vigorous activity, your body loses an excessive amount of water through sweating and exhaling moisturized air. As these fluids escape, the volume of blood circulating through the body also decreases. If left untreated, dehydration and/or heat collapse may ensue. Throughout your run, drink at least one cup of water every 10 to 15 minutes. You should also drink a glass of water directly after your run. According to RunThePlanet.com, weighing yourself before and after your run is an effective way to determine your hydration needs since any weight that is lost during your run is a direct result of fluid loss.
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