Having proper fitting shoes, clothes that are suited for the environment, and safe running routes with preparation can create strong running. In order to have successful running though it includes eating well-balanced meals that will meet one’s exercise, daily, and any other additional needs. Having well-balanced meals that include carbohydrates, proteins, fat, and vitamins and minerals helps an individual consume enough calories and get their nutrients which will make a difference for them in training and in the future.
Energy
Trying to calculate the right amount of calories you need when starting a new training program can be hard. If you add too few calories it can be hard to have the energy to workout due to not having enough energy stored. However, if you add too many calories that you do not cancel out with exercise it can lead to weight gain and put you at greater risk for injury. Due to it being hard finding the right amount of calories for an individual for every mile you run add an additional 100 calories to your normal daily food intake.
Training Nutrition
Carbohydrates, fats, and protein are all fuel sources used for running. The fuel sources our body uses depend on gender, diet, fitness level, intensity, and duration of the workout. A high carbohydrate diet is what our body uses as a source when working out and if a high carbohydrate diet is not used our bodies will not have a good energy source. When looking at carbohydrates, pick the ones that are whole grains, fruits, and vegetables due to them containing higher vitamins and minerals and having a compound called phytonutrients.
If going for a long run, it is recommended to eat healthy unsaturated fats such as soy foods, nuts, omega-3s, and trans-fat-free unprocessed baked goods. Unsaturated fat foods are peanuts, olives, and their monounsaturated oils. Almonds and pistachios are good sources of nuts for a long run. Omega-3s can be found in fatty fish like salmon and also in flaxseed oil.
Protein is not the primary fuel source for working out but is important for runners because it helps to repair muscle, aiding in muscle contraction and relaxation, building ligaments and tendons which help support bone and hold muscle, and prevents muscle breakdown from occurring. Although it is not the main source of energy it still plays a crucial role in the body. Good sources of protein include chicken, turkey, lean meat, eggs, low-fat dairy or plant-based tofu, beans, peas, nuts, whole grains, and vegetables.
Pre-Run Fuel
Having a pre-run snack helps to maintain an ideal level of blood sugar for muscles and helps restore glycogen. A snack high in carbohydrates, unseasoned, low in fiber, and low in fat can help to avoid gut issues that can occur such as cramping, gas, and nausea. The snack should be consumed 45 minutes to an hour before the run. Examples of snacks that are easy to digest and high in carbohydrates include plain spaghetti, toast, cereal, pretzels, a bagel, English muffin, breakfast bar, or beverages such as sports drinks, coconut water, or fruit smoothies. If the run is longer than an hour you should eat during your run but if it is less than an hour it is not necessary to consume food during the run.
Recovery Fuel
To have a fast recovery after a run, replace 1 ½ times the amount of fluids that were lost and consume a high-carbohydrate, high-quality snack within thirty minutes of finishing the run. If you lose 1 pound of sweat on the run you should replace it with 24 ounces of fluids. Weighing before and after the run can help determine how much weight was lost and help decide the amount of fluid needed to replace what was lost. Post-run recovery choices can include fresh vegetables and/or fruit juices, smoothies, sports drinks, and chocolate milk.
Eating healthy means healthy running and that all starts in the kitchen with preparing foods before your run. When shopping, pick the tasty and nutritious foods to make you and your program a success. For a more tailored plan reach out to a registered dietitian who specializes in sports nutrition.
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