What To Eat To Be Healthy As A Cross Country Runner

Award-winning journalist and self-proclaimed running nerd Karla Bruning says there are many reasons she enjoys running. Reason No. 3? Food! "I love to eat," she told the "The Washington Times." "Now that my age starts with a 3, I've actually noticed my metabolism slowing down. Thank goodness I run. Instead of having to eat like a bird, I still get to eat like a runner," says Bruning. So what does eating like a runner mean? There are some key dietary guidelines to keep in mind if you want to perform at optimum levels as a long-distance runner.

Carbohydrates

The low-carbohydrate craze is rearing its head in the lives of endurance athletes. Cross country runners experimenting with restricted carbohydrate diets report mental and physical fatigue, as well as longer recovery times. Carbohydrates provide your body with fuel and energy, especially important for distance runners. Registered dietitian and marathon runner Jackie Dickos suggests eating a diet rich in carbohydrates. She recommends long-distance runners opt for natural sources of carbohydrates such as whole grains, beans, fresh fruit, milk and vegetables.

Protein

Protein is an important part of a runner's diet. It helps with muscle growth and repair, and provides your body with energy. Endurance athletes need up to 50 percent more protein than sedentary adults, about three to five servings per day, on average. Good sources of protein include lean meat, poultry, fish, eggs, dairy, tofu, nuts and dried beans. Runners who consume too much protein may experience dehydration because the kidneys require more water to flush excess nitrogen from high protein intake. If you are a long-distance runner on a high protein diet consider increasing your water intake to keep yourself hydrated.

Pre-Workout Snacks

Having a snack before you run provides your body with fuel and stamina to go the distance. Complex carbohydrates can easily break down in the digestive tract, providing you with consistent energy while running. To maximize performance, have a pre-workout meal of complex carbohydrates with a small amount of protein, such as oatmeal with fruit and nuts or a slice of whole grain bread with peanut butter. Make sure you are drinking lots of water prior to running long distances. Do not eat heavy meals right before a long run and avoid foods high in sugar and fat that can leave you feeling tired due to sudden drops in blood sugar.

Post-Workout Snacks

Kristin Reisinger, M.S., R.D., a sports nutritionist and competitive athlete, suggests replenishing your body with a healthy protein-and-carb snack after a long run. Protein shakes with fruit provide you with nutrients to replenish your muscles and re-energize, reports Reisinger. Tuna on whole wheat bread is also a great post-run snack. It provides you with a healthy source of protein and two servings of whole grains. Other protein-carb mini-meals you should eat after running include hummus with pita bread, yogurt and berries and turkey and cheese with apple slices.

Improved Performance

As a cross country runner, eating the right foods to keep you fueled and energized is critical to performance. To train at optimum levels and maintain good health, remember to keep yourself hydrated, prepare pre-workout snacks that will give you energy and eat post-workout snacks that are packed with nutrients to help your body recover.