Runners know that long runs will improve their endurance and sprint work will improve their speed, but many tend to forget that proper nutrition is just as important as training. Food is the body's fuel, and consuming too little, too much or the wrong kinds can wreak havoc on a runner's time. Forget fad diets and pre-race tricks; the key to improving your performance is eating a healthy, balanced diet all year long, not just during training.
Don't Skimp on Calories
Many runners make the mistake of underestimating their caloric needs for fear of gaining weight. Eating the right amount ensures that your body has the necessary energy stores to sustain you on long runs and power your muscles through sprints. Elite runner Hal Higdon notes that the average runner running 20 to 25 miles per week would need about 2,500 calories per day, so check with your doctor or a nutritionist, or use an online calorie calculator, to determine how much you should be eating. Don't forget to adjust your calories as your training schedule changes.
Focus on Carbohydrates
Carbohydrates should make up 50 to 55 percent of your diet, but the American Dietetic Association (ADA) recommends adjusting your carb intake to suit your training. During light to moderate training, eat 2.3 to 3.2 g of carbs per pound of body weight. During heavy training, increase it to 3.2 to 4.5 g per pound. For extreme runners who habitually train for more than four hours per day, 4.5 to 5.5 g of carbs per pound will give you the fuel you need to perform. MayoClinic.com recommends increasing your carbs to 70 percent of your total calories for three days before a race to allow your body to build up large glycogen stores.
Don't Overdo the Protein
Runners don't experience the extreme muscle stress of very heavy lifts as bodybuilders do, so they don't require extra protein. They do, however, require more carbohydrates than high-protein diets allow. Keep your protein to between 15 and 20 percent of your total calories --- excess protein must be excreted and can stress the liver and kidneys. The ADA recommends 0.55 to 0.8 g per pound of body weight during light training and 0.7 to 0.9 g per pound during heavy training.
Fat Is Your Friend
Fat is not the runner's enemy; in fact, it is the fuel source your body relies on during long runs, after your glycogen stores wear out. Get 30 percent of your calories from fat, but make sure it's the right kind of fat. Keep saturated fat found in dairy and meat to a minimum and avoid trans fats entirely.
Hydration Is Key
Drink water before, during and after the race. Hal Higdon recommends walking through aid stations rather than running, because you'll be able to drink more water that way. According to Higdon, you won't lose much time --- he once ran a 2:29 marathon while walking through every aid station. A dehydrated body doesn't perform as well; it hits the wall sooner and gets more muscle cramps. Choose a sports drink with electrolytes if you'll be running longer than an hour. Avoid beverages with caffeine, since they can make you lose fluid even faster.
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