Let’s Talk Food, Energy and Running
Whether a novice or pro, runners are always chasing that extra shot of energy to run faster, farther, and longer than the day before. Hitting that new PR brings on a rush of accomplishment, but no matter how much you condition yourself, nutrition is a necessary element to prepare your body for its next challenge. Understanding what fuels your body and what weighs it down is paramount to crossing that finish line, whether working on your first 5k, training for a half marathon, or trying to cross your first 26.2-mile finish line. Knowing what to eat may help you go the extra mile — so to speak — keep up your cadence and finish your run stronger.
When to eat
Before understanding what to eat, it’s just as important to consider when to eat. There are varying opinions on timing, so it’s vital to pay attention to your body and test out different times to see what works for you. One study by the International Society of Sports Nutrition found that eating a meal or snack high in carbohydrates about 1-4 hours before higher-intensity, longer duration exercise improved performance. Similarly, a study found in Nutrients (2014) indicated that 2-3 hours is best. Timing overall, however, seems to be generally more relevant to distance runners — or those running longer than 60-90 minutes — according to the National Institutes of Health. For those running shorter distances, simply listen to your body and, if you begin to feel cramps or side stitches, you may have eaten too much too close to exercise.
What to eat
Carbohydrates
Carbohydrates are the best source of energy for athletic performance since they break down into glucose, for immediate use, and are stored in muscles as glycogen, for future efforts. But, this of course doesn’t mean just any carbs. High-quality carbohydrates like whole grains are ideal, and runners should avoid any processed foods like white bread or white rice. Good options include fruit, brown rice (steamed or boiled), whole grain bread or pasta, and starchy vegetables, like potatoes. Whole foods provide greater nutrients, vitamins and minerals and fiber, which are not only more healthful but will help you feel fuller longer and provide more energy.
Protein
While training for a long run, your body is tearing and rebuilding tissue along the way. Protein is used to promote muscle growth and repair tissue, so it’s necessary to build strength and continue to see improvements in athletic performance. Runners should focus on protein that is lower in fat and cholesterol like eggs, lean meats, poultry, fish, eggs and whole grains. Maintaining protein intake will continue to support recovery to return to training quicker after a hard workout.
Fats
While many diet regimens paint fats as the enemy, no proper nutrition plan is complete without healthy fats. Fats are one of the main sources of energy for the body, along with carbohydrates. These should come from foods low in saturated fats and cholesterol. And, while these are good in moderation, they should not make up a large percentage of your diet. Too much will weigh you down. Look toward snack items like nuts for a boost of healthy fats. In meals, cold-water fish like salmon are a great source of healthy omega-3 fats. Other options include avocados, chia seeds, flax seeds, and olives.
Carbohydrates, fats, and proteins are easily recognized as the building blocks for any successful nutritional plan. These elements, however, become even more important for those just starting to run, training for an upcoming race, or looking to build endurance for longer runs. Check back to learn more on topics similar to these on the Nutrition Page