Runners are like cars in that they get better mileage from higher-quality fuel. Many runners make the mistake of taking in inadequate nutrients and then suffer from low energy during runs, ultimately bringing them to a painful, cramping halt. To safely fuel your body for stronger runs, prioritize taking in complex carbs. These are the fiber-dense, grain or starch-based carbohydrates that fuel your muscles to ward off fatigue and perform better. Protein also is just as important for recovery following runs.
Carb Up Before You Run
Elite marathoners are known for eating pasta dinners the night before an event. This is because whole-wheat pasta is a very complex carb, meaning that it breaks down slowly, giving your muscles long-lasting energy. Pre-run pasta meals usually have a protein source, such as chicken or turkey, and a vegetable source, making spaghetti with meat and tomato sauce a great choice. Try adopting this strategy and you'll likely see a big change in energy during your runs. Other strong grain choices include quinoa and brown rice. The morning of a run, you can increase the effectiveness of your carb loading by eating a banana. Bananas have some carbs and fiber for energy, and also provide potassium, which helps to keep cramps away.
Timing Meals For Best Performance
For recreational runners, it is most important to ensure that you are taking in whole grains, fruits, lean proteins and vegetables daily. Maintaining a healthy diet is paramount. For endurance athletes, such as marathon runners, who run longer distances and train more frequently, the timing of meals is a bigger concern. Carb loading the night before a long run is important, but it is not the only pivotal piece of the athlete's nutrition program. Athletes should eat their pre-run meal two to four hours before performance because it allows for full digestion of foods so the nutrients can be used for fuel and the body supplies nutrient-enriched blood to the working muscles, rather than to digestion.
Recover With Protein
Following your runs, prioritize protein intake every bit as much as you prioritize rehydration. In the same way that you must replace fluids lost by taking in water, you must also feed your muscles proteins, which aid in the recovery of slightly torn muscle fibers, which need rebuilding. Within 45 minutes of completing exercise, the body processes protein at its fastest rate, which makes a post-run meal a good decision. Lean cuts of white meat poultry, tuna or bison are great choices. Adding a vegetable serving can also help to replace some vitamins needed in recovery.
Other Options
Spaghetti is not the only optimal pre-run meal. There are numerous whole-grain sources, lean protein options and creative ways to incorporate vegetables into your meals. Other examples include blue corn tortilla chips with hummus or tacos served with black beans and brown rice topped with fresh salsa or guacamole. These snack and meal ideas can be made healthy by avoiding fast-food versions and prioritizing the use of grains in the meal and vegetables in toppings. Find foods you enjoy that have the necessary nutrients because you're more likely to eat what you like.
References
- "Nancy Clark's Sports Nutrition Guidebook"; Nancy Clark; 2008
- National Strength and Conditioning Association; "Essentials of Strength Training and Conditioning, 3rd edition"; T. Beachle, et. al; 2008
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