Running Nutrition 101

Essential Foods To Fuel Your Running

An overview of what runners should eat before and after training

Eating the right foods during training is essential for any athlete’s health and performance and it is something that runners at all levels of fitness should take into consideration, both during training and on race day itself. Low body mass and body fat levels offer biochemical and physical (power to weight) advantages for runners, especially those of you training for long distances, however, it is important to remember the impact of training and strict diet on your long term health. The ideal body mass should be set in terms of ranges and should take into consideration long term health and performance rather than short term benefits alone. For example, the exceptionally low body fat levels of professional athletes should not be considered natural or a necessary for recreational and sub-elite runners like ourselves, who need to take a more holistic approach to running nutrition.

Running Nutrition 101 – Carbohydrates

Banana - The runners best friend

Availability of carbohydrate as a fuel is vital to running, a depletion of carbohydrate stores will result in fatigue and an impaired performance. Therefore, approximately an hour before embarking on a run be sure to have eaten something light but rich in carbohydrates. The best foods are things like bananas or fruit, granary bread, cereal or Rivetta type cracker bread. Try not to eat anything heavy within two hours before your run as your body needs time to digest the food before it can work hard to get you around the running track without feeling bloated or sick!

Running Nutrition 101 - Protein

Salmon - Rich in omega three and protein

Prolonged daily training sessions will also increase your body’s need for protein. Protein is used primarily by the body to support muscle gain and repair damaged tissue, however, it also makes a small contribution to your body’s fuel requirements through protein oxidisation. Most athletes actually tend to eat more protein than required and it is considered unnecessary to invest in expensive protein supplements. Runners can fulfil their body’s protein needs easily through eating a balanced diet that incorporates meat, fish, cheese and eggs. Vegetarians can gain protein from nuts and seeds, tofu and soya based foods.

Graze.co.uk offers punnets of fruit, nuts and berries delivered straight to your home or office where you can select from over 100 of natures tastiest foods. They are a great way of getting your daily protein intake for both vegetarians and non vegetarians alike and your first order is half price.

Running Nutrition 101 -Vitamins and Minerals

Vegetables - Rich in vitamins and minerals

Conclusively, a runner’s level of minerals and micronutrients are most at risk during heavy training sessions. Inadequate iron intake can reduce performance and is often termed as ‘sports anaemia’ caused by an increased loss of haemoglobin in the blood from enhanced physical activity. It is more important for people with restricted diets, such as vegetarians or vegans to ensure that they consume a substantial amount of iron rich foods to maintain a peak level of health. Iron can be consumed through cooked spinach and other leafy green vegetables, almonds, tuna fish in oil, beef, chicken, sardines, humous, dried figs, cooked lentils and tehini – a rich sesame seed paste used in many Chinese, Korean and Japanese dishes – give it a go as is top of the list for its high iron content!

Running Nutrition 101- Hydration

Camelbak Octane XCT hydration system for runners

Fluid levels also need to be increased during training, dependent upon the environmental conditions (hot/cold weather) and the intensity of the training. For instance, the same route completed at ease in the cool spring breeze can feel three times further and much more of a struggle on a hot summers day, causing you to crave water almost instantly. It is important that your fluid levels are sufficient before your run (drink a pint of water about an hour before) and that you keep hydrated whilst on the run – take a small flask or Camelbak, take regular sips as you need them and be sure to re-hydrate after your run with a second pint of water. Be sure to avoid fizzy, highly acidic fruit juices or alcoholic drinks on running days as these can impair performance and cause you to experience discomfort when running.

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