If you want to improve your running abilities or simply stick to your current routine, it is crucial to prioritize your diet. Food serves as fuel for all runners.
Your energy levels and performance can greatly depend on the types of food you decide to consume. Additionally, these food choices can aid in minimizing the likelihood of experiencing stomach problems during a run. Regardless of whether you are an ardent marathon runner or simply enjoy a brief jog in your local area, understanding which foods to consume and when to consume them is vital for optimal performance and well-being.
In this article, we delve into the optimal diet for runners and explore how nutrition can improve your performance.
Nutrition basics for runners
In order to shop for the best foods for running, it is crucial to understand the scientific aspects related to them. The three primary macronutrients that hold significance in your overall diet are:
- carbohydrates
- fat
- protein
In addition, consuming a varied diet will guarantee that you are also acquiring micronutrients and antioxidants, which are crucial for muscle function and recovery.
Carbohydrates
Carbohydrates play a vital role as the primary energy source for the body, particularly during long-distance running. Upon consumption, dietary carbohydrates are broken down into glucose, the simplest form of sugar. Glucose is essential for humans as it serves as a crucial energy source needed for the production of adenosine triphosphate (ATP), which is the energy currency of cells.
While running or exercising, glucose may be sent by your body to muscle cells as a direct energy source. Any excess glucose present in your bloodstream is directed to the liver and muscle cells for storage as glycogen. At the beginning of a run, your body primarily extracts glucose from the blood to fuel active muscles.
When glucose levels start to decrease, the body initiates the conversion of stored glycogen into glucose via glycogenolysis. Your VO2max represents the utmost rate at which your body can utilize oxygen while engaged in physical activity, and it augments with more intense exercise.
Due to the restriction of oxygen, the amount of available oxygen for energy production decreases. Consequently, the body resorts to anaerobic energy production, which predominantly relies on carbohydrates.
As the intensity of your exercise increases, like during shorter distance runs and sprints, your body primarily relies on carbohydrates as fuel and uses fat as a secondary source. Since sprints are shorter in duration, the majority of individuals will have sufficient blood glucose and glycogen stores to sustain their run.
When engaged in lower intensity longer runs, your body starts to depend more on its fat reserves for generating energy. This usually occurs during runs that exceed 6 miles (10 km). Additionally, most individuals who participate in long-distance running will also require simple sugars to maintain their endurance. This is why many long-distance runners opt for sports beverages or energy gel as a way to replenish their energy levels.
For most runners, it is recommended to aim for consuming about 45–65% of their total daily calories from carbohydrates.
Fat
During long-distance running, stored body fat serves as an exceptional fuel source.
When considering your daily caloric intake, it is advisable to consume around 20–30% of your calories from primarily unsaturated fats. It is important to avoid consuming less than 20% of your calories from fat as this can lead to deficiencies in fat-soluble vitamins and vital fatty acids. In the case of prolonged endurance exercise, your body primarily relies on its stored fats as a source of energy.
The process of fat oxidation occurs, whereby stored triglycerides are broken down into fatty acids, which are then converted into glucose by the body. While fat oxidation is beneficial for long-distance running, it is less efficient than using carbohydrates during high intensity exercise. This is due to the extended conversion time and the requirement of oxygen for this process.
In addition, when it comes to fueling workouts, dietary fat is not as effective as carbohydrates. Carbohydrates are quickly utilized and more easily accessible during exercise. Therefore, rather than consuming fat solely for running purposes, it is advisable to incorporate it into a well-rounded diet to support the body’s functions.
Dietary fat plays a vital role in:
- healthy joints
- hormone production
- nerve function
- general health
Consuming higher-fat meals during recovery hours is important because it supports the absorption of fat-soluble vitamins (A, D, E, and K), which are crucial for your diet. However, if you experience stomach upset, it may be beneficial to consume lower-fat meals a few hours before a run.
Protein
During endurance exercise, protein is not primarily used as a fuel source. Instead, it is utilized by the body to provide support for:
- muscle growth and regrowth
- tissue repair
- injury prevention
- the production of oxygen-carrying red blood cells
- overall recovery
When you run, your muscles undergo breakdown, highlighting the significance of protein intake for the muscle rebuilding process.
The muscles cannot rebuild effectively if they lack protein, resulting in muscle wasting, a higher susceptibility to injury, and reduced performance. While the specific requirements vary for each individual, most studies indicate that consuming approximately 0.6–0.9 grams of protein per pound (1.4–2.0 grams per kg) of body weight daily is recommended.
In extreme endurance athletes, this is an adequate approach for recovery and can also aid in preventing muscle loss.
Micronutrients
In order to support the function of your body’s metabolic pathways, exercise requires a diet that is rich in micronutrients. It is important to note that the micronutrient needs of athletes may vary, but certain micronutrients hold particular significance.
- Calcium. This is a main player in bone health and muscle contraction. Most people consume enough in their diet from calcium-rich foods, including dairy products and leafy greens.
- Vitamin D. Vitamin D is important for bone health because it supports calcium and phosphorus absorption. It may also contribute to muscle metabolism and function. You can get it from sun exposure, supplements, and vitamin-D-rich foods.
- Iron. This is crucial for the development of red blood cells, which deliver oxygen to working muscle cells. Distance runners, vegetarians, and vegans may need higher than the recommended dietary intake — greater than 18 mg per day for women and 8 mg per day for men.
- Antioxidants. Antioxidants help decrease cell damage caused by oxidation from intense exercise. Consuming antioxidant-rich foods — like vegetables, fruit, nuts, seeds — seems to be more effective than taking antioxidant supplements.
- Other nutrients and aids. Many athletes may use supplements or consume foods to enhance performance, such as beetroot, caffeine, beta-alanine, and carnosine. Some of these are backed by more research than others.
If you think you may have a deficiency or want to try a new supplement, talking to a healthcare professional is important, as consuming a diet filled with a range of whole foods will typically provide enough micronutrients for most individuals.
What to eat before a run
Opt for something that is rich in carbohydrates and has reduced levels of fat, fiber, and protein. Certain options that align with this criteria are:
- A bagel with peanut butter
- A banana and an energy bar
- A bowl of cold cereal with a cup of milk
- Oatmeal with berries
- A turkey and cheese sandwich on whole-wheat bread
If you choose to begin without eating, you should have sufficient energy reserves to sustain yourself for a shorter run. However, if you have the opportunity for a small meal, opting for a slice of toast topped with jam or consuming half of an energy bar can be a favorable option. Prioritize carbohydrates and easily digestible food items.
If you go for an evening run and it has been a while since you had lunch (but you haven’t had dinner yet), consider having a nutritious 100-calorie snack approximately 60 to 90 minutes before your run, unless you have a different routine. If it is less than 60 minutes before your run, opt for a simple carbohydrate that contains no more than 30 grams of carbohydrates, such as a banana.
Avoiding runner’s trots
If you have experienced gastrointestinal distress, also called runner’s trots, while running or after running, the foods you consume 24 hours before your runs might be the cause. To examine the impact, attempt reducing or excluding certain foods before running.
- High-fat foods: Foods with a lot of fat, such as fried foods, cheese, hamburgers, or bacon, digest slowly and will feel like they’re sitting in your stomach.
- Caffeine: Coffee or other caffeinated beverages can cause stomach issues or diarrhea on a long run.
- Dairy foods: If you are lactose-intolerant, dairy foods can set off runner’s trots. If you have a mild intolerance, it may only show up with the stress you place on your body with running. Try eliminating dairy the 24 hours before your run.
Some foods that are safer to eat before running in order to prevent runner’s diarrhea are:
- Refined carbs: Processed white foods, like regular pasta, white rice, and plain bagels, are good choices. Although they’re not as nutritious as whole grain and unprocessed foods, they’re easier on your stomach because the whole grain is already broken down. A plain bagel with some peanut butter (and a glass of water) would be a safe choice before a long run.
- Low-fiber fruits and veggies: If you want to eat fruits or vegetables before runs, zucchini, tomatoes, olives, grapes, and grapefruit are low in fiber.
- Dairy substitutes: Some people have issues when consuming dairy products before runs. Soy, rice and almond milk are generally safe because they don’t contain lactose, which can be tough to digest. You can also try acidophilus milk and yogurts with live cultures, which have bacteria that help digestion.
What to eat during a run
Sometimes, people plan their pre-run and post-run meals, but there might be instances where you also need to eat during your run. This is especially applicable when running longer distances. If your run lasts less than an hour, you will most likely not require any additional fuel until after your workout.
The majority of energy needed for your activities is derived from glycogen that is stored in your muscles. However, once these reserves are used up, your body will start utilizing sugar stored in the blood and liver. If you engage in running for a period of 90 minutes or more, it is necessary to consume carbohydrates in order to replenish the glucose that has been lost.
Sports drinks offer hydration, sodium, potassium, and carbohydrates. Additionally, sports gels and chews can be considered as a viable option, typically supplying carbohydrates in the form of rapidly digestible sugars. In case you favor consuming natural foods while running, there are numerous exceptional choices available that will aid in replenishing your body. Among the favorable selections to consider during a run are:
- Bananas
- Grapes
- Energy bars
- Raisins
When selecting snacks, many runners choose high-sugar options such as gummy bears or small candies. It is important to select something easy to consume and containing high glycemic index carbohydrates. It is recommended to avoid foods that are challenging to chew and swallow while running, as well as spicy foods, dairy products, and high-fiber foods, which can cause digestive issues.
