An elite runner's diet must consistently fuel training and performance. The exact diet a runner eats will depend on his specialist distance and training cycle. Every runner can learn from the training and preparation of elite athletes. By following the same rules for eating as an elite runner you can improve your running.
Considerations
To eat like an elite runner you need to consider timing. Eat before training to provide your body with sufficient energy to meet the demands of the training session. Your muscles run on carbohydrates stored in the muscles in the form of glycogen. According to running coach Bruce Fordyce, author of "Marathon Runner's Handbook," a pre-training meal should be high in carbohydrates. He writes that complex carbohydrates are best for providing a steady and continuous supply of energy. Complex carbohydrates are found in whole wheat products like pasta and whole grains such as oats. Bananas are a natural source of complex carbohydrates favored by many elite runners.
Function
An elite runner will eat to provide energy for her training and help her recover effectively. Protein is not as important as carbohydrates for fuelling training, but it is vital for helping your muscles to recover. Nutritionist and author of "Optimum Nutrition Made Easy" Patrick Holford recommends three servings a day of protein-rich food like beans, lentils or quinoa. He suggests occasionally replacing one of these vegetarian sources with a dairy product or lean meat such as chicken.
Vital Nutrients
In addition to the three major food groups carbohydrates, protein and fat an elite runner must ensure he feeds his body with other vital nutrients. Hydration should always be considered because of the role water plays in regulating your temperature. Fluid lost during training needs to be replaced. Minerals are important and runners with heavy training schedules can sometimes become deficient in iron. Fordyce recommends that iron-rich food like red meat be included in your diet. Sports drinks can contain the minerals sodium and potassium and elite runners will use these after training or competition to regain balance and help with optimum fluid absorption.
Expert Insight
A diet rich in whole-grain cereals, vegetables, fruit and dairy products with some pulses such as lentils or chickpeas, fish and lean meat will go a long way to providing an elite runner with the energy and vitamins to train. According to Gillian McKeith the nutritionist and author of "Food Bible, The Complete A-Z Guide to a Healthy Life," it is best to provide your body with the essential nutrients through eating, but as this is not always possible, supplementation may be necessary.
Warning
If you crave certain types of food like salt, high-sugar soda or ice cream it may be a sign that you are deficient in one or more vital nutrients. An elite runner is aware of this and will listen to these cravings so the diet can be adjusted accordingly.
References
- "Marathon Runner's Handbook"; Bruce Fordyce; 2002
- "Optimum Nutrition Made Easy"; Patrick Holford; 2008
- "Food Bible, The Complete A-Z Guide to a Healthy Life"; Gillian McKeith; 2008
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