Running and Nutritionrn By Judy Mickrn
http://TheStreakingRunner.com
Like a car, a runner who wants to operate at his most optimum potential needs his particular set of fuels. He needs the right combination of carbohydrates, proteins and fats are the correct fuel for runners.
Each of these food groups has a specific function to fulfill in the body. Getting the right amount and mix of these important nutrients is important.
Carbohydrates
The primary fuel for exercising muscles and for high-intensity exercises are carbohydrates. The athlete’s body needs around 50 to 65% carbohydrates in his food intake to support training.
Lacking enough carbohydrates causes the body to under-perform and cannot burn fats as effectively as it should during workouts. It should be the staple of your diet before, during and after each exercise, including intervals throughout the day.
Carbohydrates are found in such food as whole grain breads, pasta, brown rice, oatmeal, fruits, vegetables, potatoes, corn, beans, and low-fat dairy products.
Proteins
Proteins are important because they build and repair muscles, ligaments, and tendons –all essentials in becoming a strong athlete.
You can get your proteins from such sources as egg whites, poultry (with the skin), fish, ground turkey or chicken breast, lean ground beef, game meat, nuts, tofu and soy milk and low-fat dairy products.
Proteins are important to take in after a hard race or workout. This is because proteins help the body repair itself after strenuous activities.
Fats
The last food group, fat, helps sustain prolonged exercises at lower intensities. Our bodies have enough stored fat to fuel prolonged exercise.
However, fat is difficult to use for quick energy. This is why carbohydrates are the choice fuel during most exercises.
Athletes need about 20 to 30% of calories from fats. Healthy sources of fats include fatty fish (salmon for omega 3 fatty acids), nuts and natural peanut butter, avocado, olive oil, and canola oil.
Correct balance
For an athlete, achieving the right balance of these three all-important food groups is the step to fulfill your potential. Your day-to-day diet had to be adjusted accordingly to support your training.
As always, listening to your body is the most important thing you can do. If you’re continually feeling draggy, maybe you need to take a look at your diet.
Healthy Snacks For Runners
rnJust because you're a runner doesn't mean you're not human. You need to snack now and then. But, you née to watch what you snack on. So, before you grab the bag of chips, consider these more healthy alternatives.
Apple Slices With Peanut Butter Dip
Ever since we were kids, our parents would always say “an apple a day to keep the doctor away”. Eating slices of apple with peanut butter dip is truly a rich source of nutritious fat and protein. But it will be better to go for the peanut butter that is all-natural to keep yourself away from hydrogenated oils as well as the unneeded sugars.
Chewy Cereal Bars
Before you start running, grab some granola or cereal bars and dump them into your pockets. Cereal bars are a very nutritious option; however, you will need to opt for those that contain less fat and sugar, not to mention those that do not have the unwanted additives.
rnYogurt
Everybody knows yogurt is a very good source of calcium, potassium as well as protein found in live and dynamic laboratory cultures. Yogurt is very low in fat content while far above the ground in carbohydrates. And basically what runners need in their diet are carbohydrates and proteins for energy and endurance.
Bananas
Bananas, on one hand, are another excellent source of carbohydrates and potassium and therefore a perfect healthy snack for running people like you. The higher the potassium content in your body, the more your body is able to alleviate conditions of muscle cramps, and thus, more productive runs for you.
What’s more, the simple sugars in bananas are very easy and fast to digest which makes them a really excellent pre-run snack. However, make sure you allow at least one hour for it to digest before running.
Carrot Sticks
Did you know carrots make an excellent snack for running? They fill you up despite having low calorie-content and it can ease those hunger pains and therefore avoid having to look for something to eat.
There you go. Some healthy snacks – and actually really yummy! Go enjoy!
Runners and Carbohydrates
Runners should never consider going on a low carb diet. The major role of carbohydrates is to produce energy. When we eat carbs, they are converted in our bodies to glucose. And, this glucose is either used as energy or stored in muscles to be used later for energy. I don't know about you - but this runner needs her energy!
However, our muscles are only able to store a certain amount of carbs - so we need to replenish them often. Basically - every day, a runner needs to take in enough carbs to fuel your training program and for muscle recovery. If your levels go down - you will feel tired, and unable to keep up with your pace during a work out. Or, if you are on a longer training run, you'll feel like you are unable to complete it.
Carbohydrates should make up about 50 percent of your diet. This should primarily be from fruits, vegetables, and whole grains. Simple carbs, like sugar, honey, and GU should make up no more than 10 of your daily diet.
Great natural sources of carbohydrates for a runner are whole grains, beans, fresh fruit, milk and vegetables. A good way to know you are getting the right amount is to eat about 10 servings of grains, 7 servings of fruit, 4 of vegetables per day. (Remember, a serving of grains is 1 piece of bread, a serving of fruit is 6 oz of orange juice, etc.)
But when to eat those carbohydrates? Here's some information that should help you.
First of all, you need to eat carbohydrates before running - especially before a long training run or a race. 200 - 300 grams of carbs should be consumed three to four hours before your run. However, you don't want to eat anything that is too heavy or high in fiber within the hour before you run. A good pre-run meal would be yogurt. Usually, I'll have a Power Bar.
If you are doing a longer training run (an hour or longer) - you should plan on replenishing during your run. You want to make sure that you are maintaining your glucose levels. This will keep you from "bonking" out during your work-out.rnThis can be something as simple as a gel or a sports drink.
During a longer run, I'll plan on a stop at a convenience store where I can get a bottle of water for my gel, or a sports drink. And, if you're afraid of the soggy dollar that you may give to somebody, here's what I do. I carry a gold dollar or two with me - keeps me from giving a clerk money that I wouldn't want someone giving me.
After your run - it's definitely important to take in those carbohydrates. You want to replenish those glycogen levels which helps in muscle rebuilding. Also important in your after run meal is to take in some protein.
Running and Carbohydrates go together - before, during and after the runs. So, don't let anyone tell you not to eat your carbs. Your body needs them!
Nutrition is important to runners. Eating well (and smart) will keep you on the roads!
Resources:
http://www.RunnerForLife.com Sign up for my FREE weekly newsletter
http://www.RunAMileThisMonth.com FREE training schedule for running your first mile
http://www.TheStreakingRunner.com Follow me on my blog
http://www.BeginningRunnerTips.com A wonderful total program for beginning runners
http://www.budurl.com/RunStrong A Pilates program designed for runners