Running can be done individually or with a group of people and works mostly the lower body. Running burns approximately 100 calories a mile, reports Chris Carmichael, author of the book, "Food for Fitness." Since it is a high-calorie-burning sport, runners require a healthy and balanced diet to preform at their highest level.
Protein
Protein is the building block of muscles and helps build new muscle and repair damaged muscles, making it an essential part of a post-workout meal. Lean proteins such as poultry, turkey, tofu, lentils and beans are healthier choices than high-fat protein sources such as red meat. Protein drinks and protein bars should be consumed with caution, as some contain high amounts of sugar and fat.
Carbohydrates
There are two types of carbohydrates, simple and complex. Simple carbohydrates like sports drinks and fruit provide quick sources of energy. They are quickly digested and give your body energy quickly. Complex carbohydrates include pastas, oats and other whole grains. They take longer to digest and will provide you with energy over a longer period of time. Runners need both types of carbohydrates; simple carbohydrates should be eaten shortly before training or a race.
Fats
Not all fats are bad for you. Saturated fats and trans fats are unhealthy and can be found in animal products such as meats and dairy. These unhealthy fats should not compose more than 10 percent of your total daily calories, reports Chris Carmichael. Unsaturated fats are considered healthy fats and can be found in olive oil, fish, nuts, seeds, avocados, soybean and sunflower oil. Runners depend on this healthy fat to fuel their bodies when their events are longer than 90 minutes.
Hydration
Runners need to be properly hydrated before working out and to replenish water loss after a workout or race. Chris Carmichael recommends athletes drink 128 oz. of fluids each day. Water is needed to cool the body and to enable muscles and organs to function properly. Drinking while running is critical to keeping the body cool; however, it can be a little difficult. Hal Higdon recommends runners should stop running and walk through the water stations during a race.
References
- Hal Higdon: The Distance Runner's Diet
- "Food For Fitness"; Chris Carmichael; 2004.
- "Nutrition Concepts and Controversies"; Sizer, Frances; Whitney, Ellie; 2006.
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