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As a runner, you should think about nutrition in the three major categories: carbohydrates, fats and proteins. This will help you to categorize what you consume and allow you to make distinctions on what you are eating for fuel.
Your diet should be generally made up of 65 percent carbohydrates, 15 percent protein and 20 percent fat. Changing any of these percentages by 5 points doesn't matter much if you want to better target your individual needs. -
Carbohydrates support the replacement of muscle glycogen. When these are depleted in the muscle during endurance sports such as running, you will not be able to keep up your running intensity. This is called "hitting the wall" by many runners. Complex or slow-burning carbs such as oats, wheat, grains and bran will give youlong-term energy as they take longer to break down. Some simple carbohydrates are needed in small amounts with complex carbs to support your running routine.
Although running is not generally thought of as a muscle-building exercise, you will need to consume protein to support healthy muscle repair. Good sources of protein can be found in beans, nuts and lean meats such as chicken.
Fats are still important to your diet as a runner even though often get a bad rap. Saturated fat should be less than 10 percent of your overall dietary consumption. Good fats for you as a runner should come from sources like olive oil, avocados and canola oil. These foods are high in monounsaturated fats that are better for the body. -
As a runner, you may already know that it is important to drink at least two liters of fluids daily to remain hydrated. It may be necessary for you to drink greater amounts since you are more prone to sweating, which drains the body of precious liquid. As long as fluids are non-alcoholic and contain no caffeine you can count them into your tally. Sports drinks can also help to replace electrolytes you will lose through heavy running. Taking a daily vitamin will also help to replace vitamins and minerals that are often lost when running.
Before running, you should keep some important things in mind. Eating heavy meals high in protein and fat is not recommended as they take longer to break down and provide energy. It is better to eat a meal that is high in carbohydrates. Taking simple carbohydrates, such as gels, throughout a marathon can help to give you a boost while your body is breaking down complex carbs you ate before a race. Stick to foods that your stomach is used to so that you don't create GI problems for yourself when running. For proper repair after a race, eat within the first 15 minutes after you stop running so you muscles better utilize the energy.
