If you have been running for a considerable amount of time, you are fully aware of the influence that food has on your running abilities. Food not only provides the necessary energy for our daily activities, including cognitive functions and performance on race day, but it is also meant to be savored. This article will delve into the topic of nutrition for runners, offering valuable advice to maximize your running potential on a daily basis.
1. Determine How Many Calories You Need
Different factors such as the amount of running, gender, and current size determine the required calorie intake to effectively fuel the body. For instance, individuals training for a marathon and covering extensive distances will necessitate a higher calorie intake. To estimate the calories burned and determine the appropriate calorie budget, you can employ this calculator.
When attempting to shed off weight, it is quite typical for novice runners to encounter a boost in their appetite since their bodies instinctively crave to maintain the status quo, resulting in increased hunger. It is important to remain conscious of your caloric intake and bear in mind that achieving weight loss boils down to the balance between calories consumed and calories burned.
2. Don’t Be Afraid of Carbs
Carbohydrates, despite the current popularity of high-fat, low carb diets, are undoubtedly important for runners as they provide steady energy and efficiently fuel runs. It is advised to ensure that approximately 65 percent of your diet consists of healthy whole grains, while steering clear of processed foods and sugary carbohydrates. These food choices can lead to sudden blood sugar spikes, potentially causing you to hit the wall and impeding your progress towards the finish line.
The consumption of dietary carbohydrates by your body results in their breakdown into the basic form, which is the sugar glucose. Glucose plays a crucial role as an energy source for humans as it is required for the production of adenosine triphosphate (ATP), the energy currency in cells.
When you are running or exercising, glucose may be sent by your body to muscle cells as an instant energy supply. Any excess glucose present in your blood is directed towards the liver and muscle cells for storage as glycogen.
While running, the body initially extracts glucose from the bloodstream as fuel for the active muscles. As glucose levels start to decrease, the body initiates glycogenolysis, a process in which stored glycogen is converted back into glucose to replenish energy.
As exercise intensity increases, your VO2max, or the maximum rate at which your body utilizes oxygen, also increases. Consequently, the availability of oxygen for energy production becomes restricted, leading to a reliance on anaerobic energy production, which primarily depends on carbohydrates.
When the level of exercise intensifies, like in shorter distance runs and sprints, your body primarily relies on carbohydrates for fuel and uses fat as a secondary source. Since sprints are shorter in duration, the majority of individuals typically have sufficient blood glucose and glycogen reserves to sustain their performance.
In longer runs of lower intensity, the body increasingly depends on fat reserves for energy production. This scenario often occurs in runs exceeding 6 miles (10 km). Additionally, most individuals engaged in long-distance running will require replenishment of simple sugars to sustain their endurance. Hence, sports beverages or energy gel are commonly consumed by many long-distance runners.
Most runners should aim to consume around 45-65% of their total daily calories from carbohydrates.
3. Embrace Healthy Fats
Low-fat diets used to be popular before the rise of high-fat, low-carb diets, particularly among endurance athletes. Nonetheless, what we aim for is a well-rounded combination. For runners, body fat plays a crucial role as an energy source and aids in the absorption of vitamins by the body.
It is generally recommended to consume primarily unsaturated fats, which should make up about 20-30% of your daily calorie intake. It is important not to consume less than 20% of your calories from fat, as inadequate fat intake can lead to deficiencies in essential fatty acids and fat-soluble vitamins.
Your body relies on its fat stores as the primary energy source during prolonged endurance exercise. Fat oxidation is the mechanism responsible for this, involving the breakdown of stored triglycerides into fatty acids that are subsequently converted into glucose by your body.
Fat oxidation is beneficial for prolonged running, but less effective during intense exercise compared to carbohydrates. This is due to the longer conversion time of fat into energy and its reliance on oxygen for this process.
Additionally, when it comes to fueling your workout, dietary fat is not as effective as carbohydrates. Carbohydrates are consumed rapidly and are more easily accessible during exercise. Therefore, rather than consuming fat with the intention of fueling your running, it is advisable to include it in a well-balanced diet to support your body’s functions.
Dietary fat plays a vital role in:
- healthy joints
- hormone production
- nerve function
- general health
Including it in your diet is essential, as it aids in the absorption of fat-soluble vitamins (such as A, D, E, and K). In case of stomach discomfort, it is advisable to consume meals with lower fat content prior to running. Instead, seek to consume meals higher in fat during the recovery period.
In addition, body fat serves as a reserve fuel during extended running sessions once all carbohydrates have been depleted, thereby providing substantial support for endurance in the later stages. Include nutritious fats from sources like chicken, coconut oil, avocado, fish, seeds, and nuts in your post-workout meals. It is advisable to refrain from consuming large amounts of fatty foods immediately before a run considering their slow digestion rate.
4. Use Protein to Strengthen and Recover Your Muscles
Protein plays a crucial role in runners’ performance by assisting in muscle recovery and development, while carbohydrates and fats provide the necessary fuel. Running leads to muscle breakdown, and protein plays a vital role in repairing and rebuilding those muscles.
During endurance exercise, protein is not primarily utilized as a fuel source, but rather as a means of supporting:
- muscle growth and regrowth
- tissue repair
- injury prevention
- the production of oxygen-carrying red blood cells
- overall recovery
Protein intake is crucial for replenishing and repairing muscles that undergo breakdown during running. In the absence of protein, muscles struggle to efficiently recover, resulting in muscle wasting, heightened vulnerability to injuries, and diminished performance.
Although individual requirements may differ, most studies indicate that consuming approximately 0.6–0.9 grams of protein per pound (1.4–2.0 grams per kg) of your body weight daily is recommended. This amount is adequate for aiding in recovery and potentially safeguarding against muscle loss among highly active endurance athletes.
For optimal muscle recovery, it is recommended that women consume around three ounces of protein per meal, while men should aim for four to five ounces. Adding protein to your post-run meals and snacks approximately 20 minutes after completing your workout can enhance its impact on muscle recovery. Excellent sources of protein consist of eggs, dairy, meat, fish, and protein powder. Opting for a protein shake as a post-run recovery beverage is an excellent choice.
5. Fortify Your Diet with Fruits and Vegetables
Fruits and vegetables possess vitamins, minerals, and potent antioxidants, along with anti-inflammatory attributes that aid in reducing muscle soreness and preventing injuries.
If you experience stomach problems while running, it’s advisable to avoid consuming fruits and vegetables, particularly in their raw form, right before exercising. However, you can still incorporate these nutritious foods into your meals and snacks. Opt for fruits and vegetables like berries, peaches, plums, cherries, sweet potatoes, kale, and red bell peppers as they offer excellent anti-inflammatory properties.
Pre-run nutrition
Individuals who engage in physical activities for less than 60 minutes can typically do so without consuming food beforehand. However, it is beneficial to consider having a small snack that is abundant in carbohydrates to supply a rapid source of glucose. Some instances of such snacks include:
- 2–3 Medjool dates
- applesauce
- a banana
- a glass of orange juice
- energy gel
If you intend to run for more than 60-90 minutes, it is advisable to consume a small meal or snack containing approximately 15-75 grams of carbohydrates at least 1-3 hours prior to your workout, so as to provide sufficient time for your body to digest the food.
Some examples of carbs that you can consume are:
- a fruit smoothie made with milk and a banana
- scrambled eggs and toast
- a bagel with peanut butter
To prevent potential digestive discomfort during a run, it is advisable to steer clear of high fiber foods such as whole grains, beans, lentils, and select vegetables for a few hours beforehand, as they tend to have a lengthier digestion process.
What do Eat During Your Run
If your run is shorter than an hour, you won’t require anything besides water. However, if you’re embarking on a lengthier training session or participating in a half marathon or marathon, it is recommended to prepare in advance. Energy gels and sports drinks are ideal sources of simple carbohydrates that can be easily digested by your body and promptly utilized.
If you’re seeking “real food,” a banana is an excellent option since it is easily digestible and supplies potassium, which aids in preventing muscle cramps.
Micronutrients
Exercise stresses your body’s metabolic pathways, so you’ll need a diet rich in micronutrients to support their function. While each athlete will have different needs, some micronutrients are especially important:
Calcium, which is essential for bone health and muscle contraction, is typically obtained from calcium-rich foods like dairy products and leafy greens, ensuring that most individuals get enough of it through their diet.
Vitamin D, which aids in the absorption of calcium and phosphorus, is crucial for maintaining strong bones and also plays a role in muscle metabolism and function. Sun exposure, vitamin D supplements, and foods containing high levels of vitamin D are all sources of this essential nutrient.
Iron is essential for the production of red blood cells, whose role is to supply oxygen to active muscle cells. Individuals such as distance runners, vegetarians, and vegans might require an intake of iron higher than the recommended daily amount, exceeding 18 mg for women and 8 mg for men.
Antioxidants are beneficial in reducing cell damage caused by the oxidation process due to intense physical activity. It seems that consuming foods rich in antioxidants, such as vegetables, fruits, nuts, and seeds, proves to be more effective compared to relying solely on antioxidant supplements.
Various nutrients and aids can be utilized by numerous athletes for performance enhancement, including beetroot, caffeine, beta-alanine, and carnosine. It is worth noting that the level of research support may vary for each of these supplements and foods.
If you suspect a deficiency or wish to try a new supplement, it’s advisable to consult a healthcare professional, as most individuals can obtain adequate micronutrients by consuming a diverse range of whole foods.
Giving priority to your nutrition can enhance your performance, as carbohydrates act as the primary energy source for your body during exercise. Additionally, as you extend the duration and distance of your runs, your body will start using stored fat as a fuel.
Hydrate, Hydrate, Hydrate
Many runners have concerns about insufficient water intake, particularly when running in hot weather. Nonetheless, by adhering to a few straightforward recommendations and paying attention to your body’s signals, you can ensure that you consume a suitable quantity of water.
If you’re going for a short run, it is advisable to consume water before and hydrate yourself afterwards. If you’re planning to undertake a longer run, you can either carry a bottle with you or opt for a route that provides water fountains for occasional sips. Nonetheless, it is important to avoid consuming a large amount of water during the run as it may lead to stomach cramps later on.
It is beneficial to measure your weight prior to and following your run. If you observe a decrease of three pounds after an intense and perspiring run, make sure to drink water until you reach your initial weight. Generally, water alone suffices for replenishing your body’s hydration. Sports drinks should only be consumed during prolonged endurance activities, as they include unnecessary sugars and calories for rehydration.
Ensuring optimal running performance depends significantly on the types of foods you consume. Achieving your desired outcomes, the duration of your run, and your expertise level all warrant careful selection of appropriate foods that can enhance your running ability.
Given that every runner is unique, it may be necessary for you to engage in trial and error to determine the most suitable foods and other dietary aspects that yield the best results for you.
