Eating a well-balanced diet is essential for all athletes. When, what and how much you eat are important factors tied to a runner's performance. Ensuring an adequate intake of carbohydrates provides you with the energy you'll need to fuel long and short runs, while consuming protein-rich foods builds muscle tissue and provides nutrients which enhance muscular function.
Expert Insight
According to Chris Carmichael, Olympic trainer, former competitive cyclist and Lance Armstrong's long-time coach and friend, it is important for a runner to match his nutritional intake to the demands of his training schedule for peak performance. A runner must eat enough of the right kinds of foods to support her workout (and vary the quantity depending upon the duration and intensity of that workout). Furthermore, all of the macronutrients, including carbohydrates, proteins and fats are tied together and are important for optimum fuel and an adequate intake of vitamins and minerals.
Meal Plan Structure and Timing
Serious runners should not underestimate the importance of structure and timing in meal planning. Though carbohydrates play a key role in the diet, they are not the only player. Consume a diet that offers approximately 60 percent of total calories from carbohydrate, 15 to 20 percent from protein (or .5 grams of protein per lb of body weight), and 20 to 25 percent from fat, primarily unsaturated fats found in foods such as oils, nuts, seeds and fish. Eat three meals and at least two healthy snacks, including a light meal 30 to 60 minutes before a run (about 200 calories) and a heartier meal within 60 minutes of completing your workout.
Meal Timing and Meal Suggestions
A pre-run breakfast includes carbohydrates, protein and some fat. A small, pre-run meal might include one slice of whole grain toast with 1 tbsp. peanut butter, ½ grapefruit, one hard-boiled egg, 1/2 cup of 100 percent juice and 12 oz. of water. The mix of nutrients helps fuel a run better than a pre-run meal of just carbohydrates. A post-run meal should be slightly heavier in carbohydrates and rich in nutrients that promote muscle recovery. A chicken sandwich, 8 oz. chocolate low-fat milk and fruit are a good choice. Or, try 4 oz. of grilled fish, 2/3 cup of whole wheat pasta topped with 2 tsp. of olive oil and a light yogurt.
Nutrients That Support Muscle Function
Dairy products offer protein, potassium, calcium and Vitamin D. These nutrients work together to maintain proper muscle function. Vitamin D binds to receptors in muscle tissues which promote growth and strength. The mineral magnesium helps build protein for muscle function and plays a role in muscle contraction and relaxation while manganese is also necessary to form protein and acts as a 'helper' to certain antioxidant enzymes. These enzymes assist in repairing damaged muscle tissues. Iron builds endurance as it helps transport oxygen to muscle tissues and zinc plays a role in improving strength and muscle metabolism. Foods rich in these nutrients include fish and lean beef, nuts, seeds, whole grains and leafy green vegetables.
Hydration
Water is the best source of hydration for everyone. There is no need for sports drinks with additional calories and electrolytes if you exercise 60 minutes or less. If you enjoy the taste of sports drinks or feel that they give you a mental edge, drink Propel or another low-calorie choice. A sports drink can pack on all the calories that you burned. However, for runs that exceed 60 minutes, or are running in hot weather, you may need electrolytes and the small amount of glucose (sugar) these drinks provide. Use your discretion. When it comes to sports drinks, you must think calories in and calories out. Don't guzzle them and alternate with plain water.
Member Comments