If you are pursuing your best performance as a runner, then it is wise that you also seek the ultimate runner's diet. Proper nutrition and fueling of your body through the right types and the right amounts of food are key to your successful performance and achievement of your running goals.
Adequate Fuel
If you are experiencing poor running performance, especially in the later miles of a long run, then you are more than likely in the throes of dehydration and glycogen or complex carbohydrate depletion. In the opinion of former world-class marathon runner, Pete Pfitzinger, these are the two most likely suspects you are lacking if you are running poorly. Any ultimate runner's diet needs to include plenty of water or sports drinks, and enough food in the form of carbohydrates, to fuel your working muscles adequately.
Quantity
According to Pfitzinger, the two main fuels that your body utilizes during running are carbs and fats. Glycogen is your muscle's main source of fuel, with fat being 15 percent less efficient as a fuel than carbs. He states that you can store up to 2700 calories of glycogen for longer runs, which must come from your eating enough of the right foods. He notes that glycogen loading, the eating of larger amounts of carbs for one or two days before a longer run, most definitely helps. Registered dietician Suzanne Girard Eberle suggests eating plenty of carbs in the form of pasta, rice, potatoes, and grains to supply the needed fuel for your body.
Eating On the Run
Pfitzinger further suggests that you consume more carbohydrates while you run. The best form of fueling on the run comes via sports drinks that have a higher content of sugars and carbohydrates. Sports drinks such as Gatorade, Heed, Powerade, and GU Brew can supply much of what you need nutritionally for a long run. Pfitzinger says that drinking 28 oz. of 4 percent to 8 percent carbohydrate-enhanced drink per hour of running can supply up to 64g of carbs for fuel. You can also ingest packets of energy gels while running like PowerGel, ClifShot and CarBoom that contain up to 120 calories of glycogen-loaded fuel.
The Right Balance
Any ultimate runner's diet must feature the correct balance of the right types of foods to fuel your muscles. "Sports Nutrition for Endurance Athletes" by Monique Ryan suggests eating a balance of 60 percent carbs made up of grains, fruits and vegetables, and dairy products, plus 15 percent fats like oils and nuts, and 15 percent proteins such as red meats, soy beans, fish, cheese and eggs. As a runner, you must rely heavily on carbs for fuel, so eating enough at each meal, and supplementing with low-fat, complex carb snacks throughout the day with sports energy bars, yogurt or nuts should supply you with enough energy for your next run.
Eat Breakfast
You may be in a time crunch to get to work, but skipping breakfast because you're in a hurry will hurt your running performance and energy levels. In the November 2010 issue of "Triathlete" on sports nutrition noted that skipping breakfast can put your body in a starvation state thereby increasing physiological and metabolic stress. This starvation state can also cause you to overeat later on, and to eat the wrong kinds of foods because you're so hungry. So before you head out the door, load up a bowl of oatmeal topped with fresh strawberries, and a dab of yogurt to ensure great running later.
References
- Pfitzinger Lab Reports: Eat, Drink and Finish Strong
- "Endurance Sports Nutrition"; Suzanne Girard Eberle; 2000
- "Sports Nutrition for Endurance Athletes"; Monique Ryan; 2002
- "Triathlete": Overhual Your Diet: November 2010
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