Nutrition for 10K Training

Eat slow energy-releasing carbohydrates such as whole wheat pasta before training.

When preparing for a 10K run, you will need to make sure that your body has an ample supply of nutrients to keep you going through a rigorous training schedule. Stocking up on foods that steadily release energy, such as pasta, a couple of hours before you exercise will help your endurance. The four most important nutritional factors to consider for long-distance running are carbohydrates, fats, proteins and water.

Carbohydrates

"Runner's World" magazine recommends "high-carbohydrate foods that are low in fat and moderate in protein." Aim for about 400 to 800 calories. For a morning run, foods such as toast, fruit, cereal and bagels are all good choices. According to McMillan Running, carbohydrates "are the primary nutrient and dietary source of quick energy for distance runners," with experts recommending that runners consume a 50 to 70 percent carbohydrate diet. Complex carbohydrates such as cereals, pasta, breads, rice, potatoes and vegetables release energy slowly and are excellent choices for long-distance running.

Fats

According to McMillan Running, distance runners should gain 20 to 30 percent of their daily calories from fat. Fats play an important role in storing fat-soluble vitamins, insulating the organs and protecting the body from the cold. Monounsaturated fats, such as olive oil, that remain liquid at room temperature are the healthiest fats to stock up on during your 10K training schedule. However, avoid fats immediately prior to a run, as they are slow to exit the stomach and can cause cramps.

Proteins

Experts recommend a diet of between 10 and 30 percent protein, not for calorific value but to repair microtears and damage to torn muscles and tendons. Too much protein will cause strain on the kidneys, however, so don't eat more than the recommended daily amount. Good sources of protein include meats, beans and nuts.

Water

It is important to keep your body hydrated to restore liquids lost as sweat. Another essential function of water is to prevent the body from overheating. According to McMillan Running, "the major function of water for distance runners is the regulation of the core temperature of the body."

Food Log

Keeping a food log will help you to figure your average protein, carbohydrate and fat intake and make it easier to determine if you need to increase your carbohydrate levels. According to "The Runners Guide," "a runner who is regularly consuming 2,500 calories per day and running 7 to 8 miles per day but routinely feels tired ... might want to consider taking in more calories to see whether or not this results in an improvement."

Before the Race

It is important to stock your body with fuel before your 10K race. A cereal bar or a bagel one to two hours before would be a good choice, along with plenty of fluids.

References

• Runners World: Your Ultimate 10K Plan
• Mcmillan Running: Nutrition Guide
• Runners World: Eating and Training: How to Time It Right
• The Runners Guide: Diet and Nutrition

Resources

• Running Planet: 10K Training
• Run the Planet: Training Nutrition