The main goal of any nutritional program for a runner is to improve performance, enjoy the run and eat a well balanced diet consisting of mainly carbohydrates.There are three main factors to consider when developing your diet are:
When determining what to eat you must look at the three main food type: Carbohydrates, Protein and Fats.
- What to eat
- When to eat
- How much to eat
When determining what to eat you must look at the three main food type: Carbohydrates, Protein and Fats.
Carbohydrates:
The vast majority of a runners nutrition consists of carbohydrates. Of course there are different types of carbohydrates, both good and bad. Good carbohydrates are referred to as complex carbohydrates whereas bad are referred to as empty carbohydrates contain simple sugars.
The vast majority of a runners nutrition consists of carbohydrates. Of course there are different types of carbohydrates, both good and bad. Good carbohydrates are referred to as complex carbohydrates whereas bad are referred to as empty carbohydrates contain simple sugars.
Protein:
Another key element of the runners diet is protein because it helps maintain you lean muscle and helps promote and speed up recovery time after hard runs. The amount of protein obtained in a well balanced diet is sufficient for a runner and you should not need to be worried about needed additional protein because of you training regime.
Another key element of the runners diet is protein because it helps maintain you lean muscle and helps promote and speed up recovery time after hard runs. The amount of protein obtained in a well balanced diet is sufficient for a runner and you should not need to be worried about needed additional protein because of you training regime.
Fats:
Always considered the bad boy fats are actually very important for a healthy body. Like carbohydrates there are good and bad fats, a runner should be taking in what are called monounsaturated fats.
Always considered the bad boy fats are actually very important for a healthy body. Like carbohydrates there are good and bad fats, a runner should be taking in what are called monounsaturated fats.
When you are considering when to eat smaller more regular snacks are preferable as they key your metabolism high and energy level sustained through out the day. Large meals diverts energy away from the muscles required for your run as the energy focus is on digestion meaning you are more sluggish during exercise.
Example of Snacks:
When working out how much to eat it is dependent on how long the run it. For any runs that last less than an hour you do not need to worry about bring addition foods, as long as you are following the nutrition diet you will only need some water along the way to keep hydrated and this will vary with each person. For runs longer than an hour, in particular when training for the half or full marathon it is important to remember than the average human will have expended its glucose reserve at this time so you will need to bring some carbohydrates or sugars to keep your energy levels up. You can do this with energy gels or sport drinks but be warned use one or the other not both. Using both can upset your stomach and the last thing you want during training or indeed a race is to be looking for a bathroom. If you are using gels continue to top up with a gel every 45 mins afterwards. If you are using the sports drinks, also known as isotonics which are great for replacing salts and electrolytes that you have used up in your run then continue to sip as needed for the remainder of the run. For those of you that simply hate the gels and sports drinks there are alternatives such as sugary sweet or small chocolate bar. Hydration is extremely important during long runs, you should be taking a small cup amount every half an hour. If you are using sports drinks then you do not need additional water.
After the training or race run immediate look to re-hydrate and refuel as soon as possible as you can lose an incredible amount of fluid so for the next hour or so sip away on water or your sports drink. Within 30 mins of race end you must take on some form of carbohydrate to ensure recovery for your next run and within 2 - 4 hours take in a well balanced meal. It is natural to not feel hungry after a run but make sure you take something on board within the first half hour.
While nutrition is a vital part of any effective training plan it should not be the only consideration. When starting out its a good idea to seek advice like The Half Marathon Beginners Guide for example. Always make sure you have the correct gear so Find The Perfect Running Shoe For You. The time of year means different challenges like the cold weather here some Must Have Winter Running Gear.
Example of Snacks:
- Fruits
- Nuts
- Low Fat Yogurt
- Muesli
- Cottage Cheese
- Oatcakes
- Fruit Smoothies
- Hard Boiled Egg on Toast
- Peanut Butter on Toast
- Half Tuna and Sweetcorn Sandwich
- Cereal with Banana
When working out how much to eat it is dependent on how long the run it. For any runs that last less than an hour you do not need to worry about bring addition foods, as long as you are following the nutrition diet you will only need some water along the way to keep hydrated and this will vary with each person. For runs longer than an hour, in particular when training for the half or full marathon it is important to remember than the average human will have expended its glucose reserve at this time so you will need to bring some carbohydrates or sugars to keep your energy levels up. You can do this with energy gels or sport drinks but be warned use one or the other not both. Using both can upset your stomach and the last thing you want during training or indeed a race is to be looking for a bathroom. If you are using gels continue to top up with a gel every 45 mins afterwards. If you are using the sports drinks, also known as isotonics which are great for replacing salts and electrolytes that you have used up in your run then continue to sip as needed for the remainder of the run. For those of you that simply hate the gels and sports drinks there are alternatives such as sugary sweet or small chocolate bar. Hydration is extremely important during long runs, you should be taking a small cup amount every half an hour. If you are using sports drinks then you do not need additional water.
After the training or race run immediate look to re-hydrate and refuel as soon as possible as you can lose an incredible amount of fluid so for the next hour or so sip away on water or your sports drink. Within 30 mins of race end you must take on some form of carbohydrate to ensure recovery for your next run and within 2 - 4 hours take in a well balanced meal. It is natural to not feel hungry after a run but make sure you take something on board within the first half hour.
While nutrition is a vital part of any effective training plan it should not be the only consideration. When starting out its a good idea to seek advice like The Half Marathon Beginners Guide for example. Always make sure you have the correct gear so Find The Perfect Running Shoe For You. The time of year means different challenges like the cold weather here some Must Have Winter Running Gear.
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