DIET AND NUTRITION FOR RUNNERS
by Christine Luff, running coach and certified personal trainer by the American Council on Exercise
As a
runner, your diet is important not only for maintaining good health, but also to
promote peak performance. Proper nutrition and hydration can make or break a
workout or race, and also greatly affects how you feel, work and think.
A balanced diet for healthy runners should include these essentials:
carbohydrates, protein, fats, vitamins, and minerals. Here are some basic
guidelines for a nutritious, healthy balance:
Carbohydrates
As a runner, carbohydrates should make up about 60 - 65% of your total calorie
intake. Without a doubt, carbs are the best source of energy for athletes.
Research has shown that for both quick and long-lasting energy, our bodies work
more efficiently with carbs than they do with proteins or fats. Whole grain
pasta, steamed or boiled rice, potatoes, fruits, starchy vegetables, and whole
grain breads are good carb sources.
Protein
Protein is used for some energy and to repair tissue damaged during training.
Protein should make up about 15% - 20% of your daily intake. Runners, especially
those doing long distances, should consume .5 to .75 grams of protein per pound
of body weight. Try to concentrate on protein sources that are low in fat and
cholesterol such as lean meats, fish, low-fat dairy products, poultry, whole
grains, and beans.
Fat
A high fat diet can quickly pack on the pounds, so try to make sure that no more
than 20 - 25% of your total diet comes from fats. Stick to foods low in
saturated fats and cholesterol. Foods such as nuts, oils, and cold-water fish
provide essential fats called omega-3s, which are vital for good health and can
help prevent certain diseases. Most experts recommend getting about 3,000 mg of
omega-3 fat a day.
Vitamins
Runners don't get energy from vitamins, but they are still an important part of
their diet. Exercise may produce compounds called free radicals, which can
damage cells. Vitamins C, E, and A are antioxidants and can neutralize free
radicals. Getting your vitamins from whole foods is preferable to
supplementation; there's no strong evidence that taking supplements improves
either health or athletic performance.
Minerals
Calcium: A calcium-rich diet is essential for runners to prevent osteoporosis
and stress fractures. Good sources of calcium include low-fat dairy products,
calcium-fortified juices, dark leafy vegetables, beans, and eggs. Your goal
should be 1,000 to 1,300 mg of calcium per day.
Iron: You need this nutrient to deliver oxygen to your cells. If you have an
iron-poor diet, you'll feel weak and fatigued, especially when you run. Men
should aim for 8 mg of iron a day, and women need 18 mg. Good natural sources of
iron include lean meats, leafy green vegetables, nuts, shrimp, and scallops.
Sodium and other electrolytes: Small amounts of sodium and other electrolytes
are lost through sweat during exercise. Usually, electrolytes are replaced if
you follow a balanced diet. But if you find yourself craving salty foods, it may
be your body's way of telling you to get more sodium. Try drinking a sports
drink or eating some pretzels after exercise.
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