A well-designed eating plan improves your jogging performance while having no plan or a bad plan will stifle your progress. Furthermore, the goal of your jogging program should greatly influence what, when and how much you eat, getting you closer to your goal as quickly as possible. In fact, a detailed eating plan can make the difference between finishing a race, winning a race or beating your personal record.
Carbohydrates, Fat and Protein
The carbohydrates or glucose in your blood from recent meals directly contribute 25 to 40 percent of the energy you need for jogging sessions lasting 40 to 90 minutes; fat from your fat cells consistently contributes closer to 40 percent of energy for up to about 90 minutes of cardio. Though both nutrients are nearly equally utilized during a jog, the stored energy in fat cannot be released if you do not consume a sufficient amount of carbohydrates. A molecule from the breakdown of glucose is necessary for fat to be metabolized into fuel so you can run.
If your goal is to jog longer or faster, carbohydrates should make up 60 to 65 percent of your total daily calories. If your goal is to primarily lose weight, carbohydrate should make a 45 to 55 percent of your total daily calories. Fat and protein will constitute a nearly equal percentage of your remaining calories.
Pre-Jog Meal
The main purpose of the meal before your jog is to supply your body with the fuel or glucose in needs during your workout. This glucose should come from slow-digesting, complex carbohydrates such as whole wheat bagels, sprouted grain bread, apples and oranges. Slow-digesting carbohydrates provide a steady supply of energy to last you for the duration of your jog. Use a whole wheat bagel to make a peanut butter and jelly sandwich or enjoy a turkey and cheese sandwich on sprouted grain bread for sustained energy.
Post-Jog Meal
The post-workout meal must contain a significant amount of fast-digesting carbohydrates including a baked potato, white rice, white bread or a sugary muffin. Fast-digesting carbohydrates absorb quickly into your bloodstream, quickly replenishing the energy in your muscle cells for your next jog. Have a baked potato with melted cheese or white rice with scrambled eggs for a post-jog meal.
Considerations
Planning your meals and jogging sessions ahead of time is vital to reaching your goals. Prepare and pack your meals the night before in addition to your gym bag. Ensure you eat two hours before you jog, giving your body enough time to digest your food. Avoid trying new foods to eat before a workout and especially before a race for a timed run. Your post-workout meals must be consumed within 30 minutes of your jog for optimal energy replenishment.
References
- "Exercise Physiology, Energy, Nutrition & Human Performance"; William McArdle, Frank Katch and Victor Katch; 2007
- "ACSM's Health & Fitness Journal"; Carbohydrates; Dixie Thompson, Ph.D.; November/December 2008
- "ACSM's Health & Fitness Journal"; Applying Concepts of Glycemic Index and Glycemic Load to Active Individuals"; Melinda Manore, Ph.D., et al; September/October 2004
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