Endurance Eats
Hey runner!
Today is the first official day of spring and that means warmer running days are just around the corner. Maybe you’re gearing up for increased miles in preparation for a race or maybe you’re just excited to get outside again. The incredible thing about running is everyone’s “why” is different. Maybe you run to unwind from a stressful day or maybe you’re running in preparation for a new PR. Regardless, the food you put into your body affects your performance, no matter the distance you are going. Here is a loose guide to aid your nutrition as a runner.
Whether you’re a seasoned runner or a causual jogger, the fuel you put in your body can make or break your performance.
Eating a Balanced Diet
Food is fuel! Although there are many factors playing a role in performance, consuming a well rounded, balanced diet is critical for optimal performance in runners. Choosing foods that are nutrient dense and packed with vitamins and minerals will help fuel the body along with aiding in recovery. Nutritious food options include a variety of fruits and vegetables, lean protein, healthy fats, and whole grains. These foods hold all of the essential key nutrients to power your muscles and body through your race! Finding the right balance of caloric intake can be tricky, and inadequate energy intake can lead to early onset of fatigue, compromised performance, muscle loss, amenorrhea, decreased endurance, and micronutrient deficiencies. Additionally, be weary on the amount of fiber you consume before a run. Too much fiber may cause GI upset and lead to “runner’s gut”.
Carbs!
Let’s start by saying carbohydrates are indeed a runners best friend. The goal is to consume a diet rich in carbohydrates to ensure maximum glycogen stores in the muscles and liver along with maintaining blood glucose levels. The body thrives off of glucose, as it is the body’s preferred fuel source. When fueling before or during a run, focus on simple sugars that are more digestible and provide a quick source of energy. Depending on the distance, runners may need to consume altered amounts of carbohydrates.
Pre/Post-Workout Fueling
Again, depending on the distance, pre/post workout fuel may be needed. For longer distance runners, consuming a meal 3-4 hours prior to a run should consist of 200g-300g of carbs yet low in fat and fiber to avoid GI upset. A snack consisting of 20-30g of carbs may be necessary to maintain optimal glucose levels. After a race, aim to refuel within 60 minutes of activity to reduce further muscle protein breakdown and stimulate muscle protein synthesis. Refueling at a ratio of 2:1 carb to protein is necessary to replenish glycogen stores and aid in muscle recovery. Popular post workout fuels include chocolate milk (my personal favorite), whole banana + protein powder and water, tuna sandwich, egg salad sandwich, oatmeal+ whey protein + fruit any many others!
Race Day Advice
Stick to what you know and do not try anything new on race day. Race day is the result of your preparation so you should be familiar with your nutrition pre/during/post-run routine. Save those free gels that you received in your race-day packet for another day.
Nutrition is an extremely individualized aspect and there is no-size-fits-all eating pattern. If you have dietary questions, I recommend reaching out to a dietitian and they can work one-on-one with you to help reach your personal goals.
Happy running,
Errin
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