NUTRITION TIPS FOR THE RUNNER
September 18 | Posted by Administrator | Extras Tags: nutrition, runner nutrition
Nutrition Tips for the Runner
Kendra Glassman MS RD/LD CNSC
“You are what you eat…Eat to compete” Although proper training and natural ability will take you far, proper fueling and hydration strategies will put you ahead of the pack. Here are some fueling tips for your races and training runs.
Fluid Intake:
It is extremely important to stay properly hydrated during your training runs. Your performance can suffer with as little as 1% loss in body weight from dehydration. Here is a table to help you stay hydrated before, during, and after your runs.
| Situation | Recommendation | Tips |
| 2-3 hours before exercise | 16-24 oz (2-3 cups) | Drinking 2-3 hours before exercise allows enough time for fluid to be processed before exercise begins. |
| 30 minutes before exercise | 5-10 oz (~ ½-1 cup) |
There is no benefit to taking in more fluid than this. |
| During exercise | 5-10 oz (~ ½-1 cup)
Every 15 minutes |
One gulp equals about 1 oz. |
| After exercise |
At least 20 oz (1 ½ cups) for every pound lost during exercise. |
Weigh yourself before and after exercise to estimate water loss. |
Choosing Beverages
- Water is a good choice for light activity in moderate conditions, but sport drinks are better for moderate to heavy exercise, especially in warm, humid weather. Sport drinks replace the electrolytes lost in sweat; water does not.
- Choose sport drinks that provide 6% to 8% carbohydrate (14 to 19 g carbohydrate for every 8 oz). Higher levels of carbohydrate slow absorption.
Protein Intake:
- You need protein for muscle growth and to repair muscle damage after exercise.
- Make sure you include a lean source of protein along with carbohydrates within 15-30 minutes after your training sessions to maximize recovery and prevent injury.
Good sources of protein include:
- 6 oz of yogurt
- Grilled chicken, turkey, pork, or fish
- 8-12 oz of low-fat milk (chocolate if desired)
-
Dried beans or legumes
- 1-2 oz of peanuts
- 1 ½ oz cheese
- 1-2 Tbsp peanut butter
Carbohydrate Intake:
- Carbohydrates are the fuel for working muscles.
- Proper intake before, during, and after workouts is essential. For runs lasting more than an hour, you will need to make sure you are including some form of carbohydrate every 30 minutes. You will need to ensure you consume 30-60 grams of carbohydrate per hour of exercise.
- A popular option is Gu, which contains ~30 grams of carbohydrate per packet.
- Other options include electrolyte drinks, sports beans, or simple candy!
Here are some tips for increasing your carbohydrate intake
- Use fruit (fresh, frozen, or canned) as toppings for cereal, pancakes, or waffles.
- Mix yogurt with fruit or cereal.
- Select a bean or vegetarian burrito instead of one filled with meat.
- Top a baked potato with salsa.
- Eat beans and rice dishes (red beans and rice, black beans and rice).
- Make a fruit or yogurt smoothie.
- Carry a cereal bar, energy bar, or canned sports shake in a gym bag.
Fat Intake:
- Not too much, but not too little! Some fat is necessary for good health and is used as a source of energy.
- Healthy fats can be found in nuts and seeds, peanut butter, olive and canola oil, and fatty fish like salmon.
- Unhealthy fats are found in animal-based foods such as high fat dairy products and fatty meats, tropical oils (coconut, palm-kernel), and trans fats which are found in many commercially prepared foods, or anything that says “partially hydrogenated”.
Energy Intake:
- Eat often to sustain energy and prevent injury.
- A good rule of thumb is to eat every 3 to 4 hours. Eating before workouts will help fuel your runs, while eating after workouts will help speed recovery.
- Pre-exercise snacks should be high in carbohydrates and low in protein, fat, and fiber:
- Granola bars, cereal snack mix, bagels, or a nutritional supplement drink
- Post-workout snacks should include a moderate amount of protein along with carbohydrates to maximize glycogen storage and repair muscle damage.
- Turkey and cheese sandwich, yogurt and a banana, spaghetti with meat sauce
ALWAYS experiment during training, not competition.
Tags: nutrition, runner nutrition
