Hi there,
yesterday I spent the whole day in the kitchen baking Xmas cookies – have a look:
Well, we probably all know that cookies and sweets are not the best ingredients for a healthy runners diet, but you shouldn’t ban sweet and fat stuff from your nutritional protocol as it delivers a lot of carbs and energy, which is – in moderation – absolutely ok. And the good thing is: When you are running on a regular basis you can snack one or two more than usual without having guilty conscience afterwards.
My today’s blogpost is about the key rules for a optimal running nutrition. A runner's diet is important not for only maintaining good health, but also to promote peak performance.
What to eat?
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A balanced, low-fat diet with focus on fruit and vegetables as well as carbs, meat and fish in moderation is important for every runner and sportsmen in general. Basically you should keep in mind, that not only your diet makes you run faster. It definitely is good for your health and has thereby a positive effect on your fitness, but above all a right and balanced training is what makes you a better and faster runner.
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Eat lots of whole grain products, e.g. whole grain pasta and bread. Runners need plenty of carbs to fuel workouts, and breads and pasta are obvious choices. But, let's face it, not all breads and pasta are created equal. Whole grain foods are less processed and therefore contain more of the natural nutrition found in the grain, including more fiber. So, as compared to white pasta and bread, you'll get more nutrients from whole grains and the increased fiber will help you feel fuller longer. Additionally it delivers more vitamins, mineral supplements and trace elements.
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Eat fruits and vegetables five times a day (one hand full
is one portion). The runners fruit par excellence: the banana, which is a good source of carbs. Bananas also contain potassium, which runners lose through sweating and help regulate muscle contraction and prevent cramping. Bananas are also considered a "safe" pre-run food because they're unlikely to cause gastrointestinal problems. How to add it to your diet: Bananas are convenient to eat as snacks or as part of a meal. Add them to your cereal or make a smoothie with frozen bananas and skim milk.
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You should eat/drink milk and dairy products every day. These foodstuffs deliver valuable calcium and proteins. Especially low-fat yogurt is a great source protein and carbs. It also contains calcium, which is important for runners, especially those at risk for stress fractures. Eat a container of low-fat yogurt as a mid-morning or mid-afternoon snack or make tasty smoothies with yogurt and your favorite fresh or frozen fruits.
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It’s ok to eat fish and lean meat every day. Don’t have more than 3 eggs a week – although eggs are not as bad as their reputation. One egg satisfies about 10 percent of your daily protein needs, and the amino acids in eggs will help with muscle repair and recovery. You'll also get about 30 percent of your recommended amount of vitamin K, which is crucial for bone health. Avoid eating fat and red meat too often.
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Try to keep your fridge and pantry stocked with foods that make up a nutritious, heart-healthy diet, such as whole grains, fish, lean meats, vegetables and fruits. They'll provide essential nutrients, help fuel your workouts properly and aid in your post-run regeneration. Try to minimize the amount of processed foods you eat.
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Like I’ve already mentioned in the beginning with the Xmas cookies: we all know what happens if you don't give in to your favorite foods: One day you'll have a monster craving and end up overindulging. It's better if you allow yourself small portions of the foods you love and not force yourself to eat foods you really don't like. In the long run, it will save you calories, because you'll feel more satisfied and you'll be less likely to binge and eat mindlessly. Eating in moderation is the key.
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Pay attention to the fat, salt and sugar content in your food. Eat salt and sugar in moderation and do not have more than 80g fat a day. And keep in mind that there are many hidden sources of fat, sugar and salt in cold cuts, pastries and milk products.
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Eating in a hurry doesn’t only gives you a stomach ache but makes you feel hungry again shortly after the meal. Take your time, sit at a table and enjoy your meal. Also don’t hurry while preparing the food. For example stew your vegetables instead of cooking them, this will keep all the vitamins.
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Last but not least: drinking is also part of a healthy runners diet. Have up to 3 litres of water a day. When you went for a long run and sweated a lot, you might need even more. Still water is the best, followed by herbal teas, juice mixed with water or isotonic drinks.
When to eat?
Before running:
Have your last meal about two to three hours before running. Of course it’s a difference if you had only a toast with honey or pasta with a fat sauce. The richer the meal is, the more time your body will need to digest it. Feeling a bit hungry when starting your run is ok, but never go for a run when you are severely hungry as a stomach ache is guaranteed. If you suffer from stomach problems more often you should also avoid drinking juice before starting your run, as well as coffee.
After your run:
As far as eating after your run is concerned you have to differentiate between ambitious runners and those who run less often. The ambitious runner, who runs up to four times a week or even more, should fill up his/her carbohydrate storage soon after the run, because this promotes the regeneration of your body and muscles. Who runs about three times a week or less and wants to loose weight should use the so called “afterglow effect” (German: “Nachbrenneffekt”). This describes the process in your body after a run. Up to three hours after your cardio training your body burns more calories than usual.
You are well advised when you eat small meals throughout the day. Throw the notion of three large meals a day out the window - it doesn't work for runners. You need more calories during the day than non-runners, so it's better to spread them out with a small meal every three to four hours. You'll find that eating mini meals will help maintain your energy levels throughout the day and keep you from feeling hungry all the time.
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When you’re looking for tasty running recipes, you’ll find plenty ideas on the internet. I can recommend the following cookbook to you. The author Birgit Lennartz shares the passion of running and cooking. I tried several recipes and can warmly recommend her book, available on amazon.
And before I forget - Here are my runs of the week (only two this week)
Tuesday, 13th Nov
http://runkeeper.com/user/Quissel/activity/130987457
Saturday, 17th Nov
http://runkeeper.com/user/Quissel/activity/131872089
Eat well, run better!
Kristin xx
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