Runners require the sustained energy provided by diets high in carbohydrates. However, too many carbohydrates can interfere with insulin and glucose levels, which can lead to obesity.
Low-carb diets emphasize carbohydrates that controls blood sugar levels.
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Low-Carb Diet
Low-carb diets include beef, chicken, turkey, fish, eggs and some dairy. Carbohydrates are not the enemy but they should be limited to those containing high fiber, low starch and less sugar.
On average carbohydrates is recommended to be 45 to 65 percent of a daily diet plan. In comparison carbohydrates should only be 20 to 40 percent of a low-carb diet.
A daily diet consisting of 2000 calories allow 600 calories or 150 grams to be carbohydrates.
Runners on Low-Carb Diets
Low-carb diets such as Atkins, South Beach and The Zone are known for quick weight loss. They are also suspected to be detrimental to runners. Energy levels may lower due to less glycogen in the muscles. Mental focus may suffer because of low blood sugar. Muscles may not recover as quickly and injuries may be more likely.
A low-carb diet lets runners consume fewer calories and fewer refined carbohydrates, such as white- flour products.
Choose Carbohydrates Wisely
High fiber or complex carbohydrates are more desirable than simple carbohydrates and should account for most carbohydrates consumed. Processed carbohydrates and those high in starch raise blood sugar quickly and allow it drop just as quickly.
Dietary experts disagree about the definition of a healthy diet but individual needs have to be considered. Diabetic runners may need to limit some carbohydrates for blood sugar control while marathon runners may need to increase carbohydrates for energy.
Glycemic Index
The glycemic index, also known as GI--discovered in 1981 by David Jenkins of the University of Toronto--rates carbohydrates by their effect on glucose or blood sugar levels. Low GI (0-50) is preferable, medium GI (55-69) is acceptable and high GI (70 and above) should be avoided.
In "The Slow-Carb Diet," an article posted on the online version of Fitness Magazine, Dr. David Katz, director of the Yale Prevention Research Center, says that a low-glycemic index diet may protect the heart by reducing extra pounds carried around the waist.
Complementary Nutrition
A healthy diet includes carbohydrates, protein and healthy fats.
Muscles need repair from protein foods and drinks after running or from other weight-bearing exercises. An average runner may need 1-2 grams of protein for every 2-3 lbs. of body weight. Runners need fats from sources such as vegetables, fish and some nuts. Healthy fats, at 20 to 30 percent of a daily diet, make you feel full sooner and helps reduce inflammation in joints.
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