Distance running is an arduous sport, and it takes the right mix of vitamins and nutrients to provide the fuel that runners need to keep going. While there are supplements that can help to provide that right mix of nutrients immediately before and during a run, a healthy diet is critical to overall success. If you want to improve your times and stay on top of your game, it is critical to stick to a good diet designed to fuel the body of a long-distance runner.
Step 1
Do not skimp on the carbohydrates. Many people are obsessed with cutting carbohydrates from their diet. This is not the smartest way for you to diet, especially if you are a runner. Carbohydrates are converted and stored in the muscles as glycogen, which fuels the body to run those extra miles. According to the Cool Running website, complex carbohydrates are the types of carbohydrates that runners are after, because they are slowly absorbed into the bloodstream and provide sustained energy over a longer period of time. Cereal, vegetables, bread and pasta are great for complex carbohydrates and should make up a large part of any distance runner's diet.
Step 2
Cut the fat from your diet. Trimming the fat from your diet can help to trim the fat from your body, as well. While some fats are a necessary part of your diet for both nutritional and taste reasons, most people eat too much. The Cool Running website says that fat should take up 20 to 25 percent of the total number of calories, but most Americans consume much more. If you are attempting to stick to a sensible diet, you should not find it too difficult to cut some fat from your diet. Mayonnaise, egg yolks, cheese and chocolate are huge sources of bad fat. Saturated fats are especially important for distance runners to pay attention to; milk and red meat are huge sources of unhealthy saturated fats, and they are linked to heart disease and cancer. They can also cause you to pack on the pounds. As a result, they can slow down your progress and cut into your workout.
Step 3
Go easy on the protein, but do not cut it out. Since runners are athletes, many of them make the mistake of packing on the protein. According to the Medicine Net website, this may not be the best idea. In "Will Eating More Protein Help Your Body Gain Muscle Faster," writer Gail Butterfield Ph.D., R.D., says that diets with too much protein may not be the best idea, because it may cause too much stress on your system. At same time, excess protein is stored as fat, which can slow down any distance runner. At the same time, protein can lead to bulky muscle, which can also slow you down. While protein is an important part of your diet, it is not necessary to overdo it.
Step 4
Eat five fruits and vegetables a day. This will provide the optimum health for everyone, including distance runners. Brightly colored fruits, leafy green vegetables and whole grains are essential for any runner's diet. Stock up on them, and make sure you squeeze these essentials into your diet every day.
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