Whether you are a competitive runner or a casual jogger, you are probably on the lookout for ways to improve your running. Sports nutrition can help you run better, recover faster and be healthier in your everyday life. Colorado State University Extension warns that making bad eating choices can be detrimental to your running, so be sure to talk to a sports nutritionist if you are concerned about your running diet.
Energy for Workouts
You want to keep your weight low enough to feel light and fast when you run, but high enough to have energy to get through a workout. To do this, you need to eat an appropriate number of calories to support your everyday activities and give you energy for your runs. The number of calories you need depends on your height, weight, gender and activity level, and Iowa State University Extension estimates that a 30-year-old male who is 5-foot-9, weighs 150 lbs. and exercises five times per week needs about 2,530 calories each day. It is important to eat right to have energy for your run without feeling weak or light-headed halfway through.
Recovery
As a runner, you need to eat an appropriate diet to allow recovery after a workout so that you will be ready for your next run. Try to eat a snack within 15 to 60 minutes after you finish your workout. Iowa State University Extension says your post-workout snack should include 4 g carbohydrate for every 1 g protein. When you run, your body uses muscle glycogen for fuel, and the carbohydrates help replenish your muscle glycogen stores. The protein that you eat after a workout supports muscle recovery and repair.
Nutrients for Health
It is important for a runner to eat and stay healthy to be able to train effectively and race well. A strong immune system helps you fight infections, and the Linus Pauling Institute Micronutrient Information Center says nutrients such as iron, vitamin C and vitamin A are essential for immune function. Female runners in particular need to get enough iron to prevent iron-deficiency anemia, which can make you tired and weak. Calcium is a mineral in a healthy diet that is essential for building and maintaining strong bones. Also get enough vitamin D, which aids in calcium absorption.
Considerations
Another component of your diet is fluid intake, and it is important for a runner to drink enough fluid to prevent dangerous dehydration. Furthermore, you can help optimize your performance by drinking enough because, according to Iowa State University, even a small loss of body water can impair your performance. Kansas State University recommends drinking 14 to 22 oz. of water before exercise, about 6 to 12 oz. during exercise and 16 to 24 oz. of water after exercise for each pound of body weight that you lost during the run.
References
- Iowa State University Extension: Eat to Compete--Energy Needs
- Colorado State University Extension: Nutrition for Athlete
- Kansas State University: How Do I Eat to Improve Athletic Performance?
- Iowa State University Extension: Eat to Compete--Training Diet
- Iowa State University Extension: Eat to Compete--Fluid
- Linus Pauling Institute Micronutrient Information Center: Iron
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