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Fuel Your Body for Running with
Proper Running
Nutrition
Road Runner Sports Run Today Newsletter
Eat right and you'll run better.
It's that simple. Your body functions best, and you run better, when your diet
includes the right kinds of foods in the right amounts at the right times. The
following information will enable you to put together your ideal diet, one that
will help you achieve your ideal body weight, and get the most out of your
running. You'll learn the basics of good sports nutrition. Finally, you'll
learn how to hydrate and fuel your body before, during and after your workouts.
We'll start with information about the right kinds of foods. Ready? Here goes!
Why are carbohydrates so important? Here's the
easy one-word answer: Energy! Carbs, as they're affectionately called, provide
a steady stream of energy. So why not just pig out on carbs? Bad idea. The body
can store energy from carbs, but only in small amounts (think of a storage unit
versus a warehouse). These small amounts are used up quickly during exercise.
After a quick jolt, you're running on empty. And you can't overload that
storage unit either becasue the body punishes you by turning the excess carbs
to fat! The trick is to store energy by eating carbs on a continuous basis.
Experienced runners eat the right carbs in the right amounts at the right
times! Carbohydrates are also known as sugars. Experts recommend that your diet
consist of 50 to 70% carbohydrates. The standard unit for the energy your body
uses is the calorie. Each gram of carbohydrate provides 4 calories. Got all
that? Be ready for a pop quiz at any time! Now, to continue-carbohydrates are
either simple or complex.
Simple carbohydrates are the most basic form of
sugar. Examples of foods containing simple carbohydrates are candy, fruit and
sodas. These foods can provide a quick "shot" of energy-but it's only
temporary. For this reason, you should keep those simple carbohydrate snacks,
like grandma's homemade fudge, to a minimum. But feel free to enjoy a treat now
and then, especially after a good run.
Complex carbohydrates
provide energy on a more consistent, long-term basis. That's why experts
recommend that the majority of the calories you get from carbohydrates be in
the form of complex carbohydrates. Foods that are high in complex carbohydrates
include cereals, pasta, breads, rice, and potatoes and vegetables. It's
important that you maintain a diet high in complex carbohydrates to support
your running program.
Performing up to your full potential is
often a matter of balancing a lot of little things. For runners, the little
things include meeting your nutritional needs, working on your strength and
flexibility, as well as controlling stress and maintaining mental health.
Successful runners set challenging but realistic goals, plan carefully, train
patiently, eat and sleep well and cultivate a positive mental outlook.
Attending to the little things not only creates athletes, it's a key
characteristic of those who achieve excellence, variety and balance in their
chosen vocations, relationships and inner lives. Each of us can improve upon a
few of the little things that make a big difference.
Fats,
in general, get a bum rap. There's a lot of confusion about how much fat is
healthy in your diet and the type of fat you should be eating. So here's the
scoop-your body needs fat. The problem is that fat is strongly linked to heart
disease and other medical problems. More scoop-not all fats are created equal.
They're all okay in limited amounts, but some are more okay than others. Fats
are classified as (1) saturated, (2) poly-unsaturated and (3) mono-unsaturated.
Saturated
fats are easy to spot because they remain solid at room temperature. Common
examples include lard, butter and cheese. These fats are required by the body
in small amounts and should be a small part of your overall fat intake.
These fats
stay semi-solid at room temperature. Many margarine and butter alternatives are
made with poly-unsaturated fats.
Mono-unsaturated fats are liquid at room
temperature. Examples include olive oil and most other natural oils. Some foods
containing mono-unsaturated fats have been "hydrogenated." Don't ask what that
means but it's not good. Just avoid them! Recent studies have shown that diets
with a higher proportion of mono-unsaturates seem to reduce risk of heart
disease. As a result, you should obtain 20 to 30% of your daily calories from
fats-with more from mono-unsaturated than from the other two. All excess fat in
your diet is stored in your body as..? You guessed it - fat!
Low-fat foods are foods in which 30%
or fewer of the calories in a serving are from fat. Yeah, that's a
head-scratcher, huh? To figure it out, read the nutrition label on the package.
First, find the total number of calories in a serving. Second, find total
number of calories from fat. If the second number is 30% of the first (or less)
you've got low-fat! That doesn't mean you can go on a low-fat binge! You lose
weight by eating fewer calories than you burn. Fats contain humongous amounts
of calories-9 per gram! When you eat less fat, you reduce a risk factor for
disease, but it's no guarantee you'll lose weight. The key is to look at your
diet as a whole, and find out where those calories are coming from. And don't
forget that the amount of exercise you get is just as important as what you
eat.
As
you exercise and eat right, you'll feel your body getting stronger. Why?
Because of the protein you eat. Protein builds strength in your muscles and
tendons, and helps them stay healthy. It also provides energy-4 calories per
gram. Meats, eggs, beans and nuts are common examples of foods that contain
significant amounts of protein. Experts agree that runners need 10 to 20% of
their daily calories from protein. However, most people eat two to three times
their protein requirement each day! So many burgers, so little time!
Like the surface
of planet earth, your body is mostly water-between 60 and 70%. Although water
does not provide any energy (or calories), your body requires large amounts of
H2O in order to function properly. Water regulates the core temperature of your
body. As you run, your working muscles produce large amounts of heat that must
be dissipated to prevent the core temperature from rising dangerously. To
dissipate this heat, your body perspires, and loses large amounts of water. As
a runner, you should consistently hydrate yourself during both warm and cold
weather, so that you never become thirsty. By the time your thirst mechanism is
activated, your body is already suffering from dehydration-hurting your running
and putting you at risk. You know you're drinking enough water if you urinate
about once an hour and your urine is clear. So-gurgle gurgle-drink lots of
water, okay?
Consume 25-50g carbs 1-2 hours before exercise. Try an energy bar, bowl of
cereal, bagel, fruit...your usual diet. Drink 8-16 oz. of water or combine with
the above in a carbohydrate drink.
Consume 25g carbs for every 45 minutes of exercise. Go for a
gel pack. They typically contain 25-30 grams and are easy to digest. Drink 4-8
oz. water or diluted sports drink for every 15 minutes of exercise.
Consume 25-50g carbs immediately
after exercise. This can be a combination of food and drink. Of course, you
will need to re-hydrate with water while eating an energy bar, bagel, or some
form of carbohydrate. Or, you can drink 25-50 grams of carbohydrates in a
sports drink if you have a hard time eating right after a workout. Begin
drinking 16 oz. of water for every pound lost during exercise. Continue to
drink water throughout the day. Consume another 25-50g carbs 30 minutes after
exercise. Consume 50-100g carbs and 20-40g protein 1 hour after exercise. This
is a good time to eat a well balanced, sit-down meal. Soup and a sandwich,
salads, whatever suits your tastes. Chicken and tuna are great sources of
protein. Consume 50-100g carbs per hour and 20-40g protein every 2 hours.
Continue to do this for 6 hours after your run. You will find that by following
this routine, especially on your long run days, you'll feel refreshed rather
than exhausted after your workout.
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