Serious runners are interested in getting all the nutrients they need to produce energy, increase stamina and improve performance. Some runners buy sport drinks, special energy bars or energy gels that will give them those carbohydrates, which are so important for maintaining energy levels before running. There is, however, a very easy way to make a very enjoyable pre-running meal that can meet all those needs with very little cost.
Runners’ Nutritional Requirements
MarathonPal lists the nutritional requirements for runners. Complex carbohydrates store energy in muscles and the liver, increase blood glucose levels and replace used stored energy. Carbohydrates should be 60 percent of daily caloric intake. Protein helps the development, repair and recovery of muscle tissue. Protein intake should be 15 percent of energy intake each day.
Unsaturated fats should be 20 to 25 percent of daily energy intake. They provide a concentrated form of energy, and are required for absorption and use of fat-soluble vitamins which are A, D, E and K. Vitamins and minerals include vitamin-B complex, which is involved in the production of red blood cells and metabolism of carbohydrates, fats and proteins. Vitamins C and E are antioxidants and essential for protecting cells from free-radical damage. Iron is necessary for producing hemoglobin, the oxygen-carrying part of red blood cells. Calcium is necessary for maintaining strong bones, and zinc is necessary for producing energy in muscle cells.
Nutrients in Peanut Butter
Although we refer to the peanut as a nut, it actually is a legume, like peas and beans. They are often called “ground nuts.” According to Peanut-butter.org, the nutrients in 1 ounce or 2 tablespoons of peanut butter are as follows: 188 calories; 6 g protein, 14 g fat; 7 g carbohydrates; 12 mg calcium; 0.5 mg iron; 8 mg zinc, vitamin B complex and vitamin E.
Nutrients in Bananas
One medium banana or 1/2 cup mashed bananas contains 105 calories, 27 g carbohydrates, 1 g protein, 1 g unsaturated fat, 6 mg calcium, 0.3 mg iron, and 0.18 mg zinc, vitamin B complex, vitamin C and vitamin E.
Nutrients in Whole Wheat Bread
One slice of 100 percent whole wheat bread contains 69 calories, 2 g unsaturated fat, 23 g carbohydrates, and 4 g protein, calcium and iron.
Pre-run Meal
Colorado State University recommends a pre-run meal that includes 2 ounces protein, 1/2 cup fruit and two bread servings. A peanut butter sandwich made with two slices of 100 percent whole wheat bread, four tablespoons of peanut butter and one medium banana meets this requirement.
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