Nutrition for Runners



Any runner who attempts to go online to find information about nutrition can come out of the experience feeling like they just returned from being lost in the wilderness. There is endless information, some of it incredibly valuable yet most of it useless if not harmful (please don't "Go Paleo" because your weird uncle told you he lost weight that way).

Sorting through this information to find the truth about proper nutrition can be a daunting task, causing many people give up on trying to be healthy out of sheer frustration. But living a healthy lifestyle really doesn't have to be confusing, in fact it is often quite intuitive. Every meal, our goal should be to feel good at the end. If we can learn to do this, not only will we feel healthier and happier, but our running will improve. So let's break down the three macronutrient categories, and describe how they are important for runners:

1: Complex Carbohydrates

Carbohydrates are perhaps the type of food most associated with runners. Many high school cross-country teams have had pre-race pasta parties, a timeless pastime of youth, and marathoners have also been known to shovel down some spaghetti the night before a race. The reason carbs are important for runners is because they are the nutrient that is most readily available to be broken down by the body and used for energy. But not all carbohydrates are good for us. Simple sugars that can be found in many processed foods don't give our body the level of nutrition that complex carbs give us. When choosing carbohydrates, look for whole grain breads and pastas. Beans are also a great source of complex carbs. Lastly, don't forget vitamin-rich fruits and vegetables (both of which are also made up of healthy carbs).

2. Fats

Distance runners often neglect fats when planning meals. They assume carbs are all they need. But in fact, fats provide our body with a level of protection that could not be obtained by eating only carbs. The type of fats we are looking for are unsaturated fats. These fats are typically liquids at room temperature. Some examples include olive oil, canola oil, peanut oil and avocados. Another great source of good unsaturated fat is fish, such as salmon and tuna. The type of fat we want to avoid is saturated fat, which is typically a solid at room temperature (like lard). So next time you have breakfast, push that bacon to the side and grab a nice avocado to pair with your egg.

3. Protein

Proteins are necessary to maintaining a well-balanced diet for any athlete. They help rebuild muscles after a workout, so needless to say they are of the utmost importance to runners! When choosing a protein, aim for lean proteins such as fish, chicken or eggs.

Finally, remember that hydrating is integral to distance runners! Make sure you are drinking plenty of water throughout the day to help flush out toxins and keep your body functioning properly! On hot days, you should also include electrolytes (salts) in your hydration plan. Electrolytes help hold in water, so your body can utilize it properly. Most running stores sell several forms of electrolyte supplements, so if that interests you then head out and inquire about the importance of electrolytes.

Making sure you maintain a healthy nutrition plan is important to the success of every runner. It gives you the energy necessary to perform and helps you rebuild muscles after exercise. But it should be noted that it is easy to become overly obsessive about nutrition. It is recommended that as an athlete you be mindful of what you put in your body, but it is also important to remember that, as a human, it is ok to falter once in a while. If you decide you want ice cream post-race, go for it! Be aware, run fast, but most importantly be healthy.