Now, what are good foods to eat to fuel your running? Having a well-balanced diet is crucial.
You need plenty of carbohydrates for energy, plenty of protein for muscle recovery, and some good fats. Fruits, vegetables (just be careful when you eat them), skim milk, and whole-grain pasta and breads are great sources of energy.
A good balance is 60-65% carbs, 25-30% protein, and 10% fats. Those numbers are a general rule, but you don't necessarily need to count out every calorie, just think about whether or not you are getting most of your food from carbs like bread, cereal, pasta, fruits, and vegetables; a few servings of protein from foods like lean meats (lean chicken and turkey are good choices), egg-whites, skim milk, soy, etc; and some fats (omega-3's from nuts, olive oil, fish, etc).
Sugars have their place, but are best used as energy during a long run over 1 hour or immediately following a run. Think sports drinks and energy gels if you are going to be running for more than an hour. Also, I have heard that in the first 15 minutes after you finish a run, your body converts calories to glycogen (usable energy in your body) at 3 times the normal rate, and whatever you eat in the first two hours after your workout is converted to glycogen at about twice the normal rate. This means that if you have a sports drink or something with a little higher fat content immediately after a run, it will not be as detrimental as if you had that 6 hours later.
In fact, it is good to have at least 150 calories in that first 15 minutes after your 30-60 minute run, and to plan a meal inside the 2 hour window. This will allow you to replace the energy stores, and help you to feel full so that you don't overeat later.
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New for 2010! Running and fitness tips from elite athlete and Bright Hope supporter Chad Ware.
The Good Stuff
Chad Ware - Friday, April 30, 2010
Coordinating Eating & Running
Chad Ware - Wednesday, April 28, 2010
Every person is different and can handle food differently, but in case you have had some nutritional or intestinal difficulty with running in the past, or are worried that you might, I have learned some things that increase my chances for a strong, comfortable run.
If you are a morning runner, you have it best - at least as far as food goes. Have a banana, half of a bagel, or half of an energy bar and a small glass of water or orange juice 10-15 minutes before you run and you should be good. Then come back and have a full meal within two hours after your run. Make sure to get some protein in the post-run meal - it makes for happy muscles.
If you run at other times of the day, be careful how much you are eating throughout the day. If you are going to have a big meal of 600 calories or more for breakfast or lunch, make sure that you give your body plenty of time (at least 4 hours) to digest. Otherwise, make sure you have 1 hour to digest for every 150 calories you consume (e.g. 2 hours if you eat a 300 calorie bagel or bowl of oatmeal). Try to leave the more inflammatory foods (the usual culprits like spicy food, but also the high fiber stuff) until after you run. If you are going to have a big meal, try to leave it until after you run, also.
The other side can be even worse. If you don't get enough energy, your run will suffer also. You have to fuel your run with good food, which I will discuss in my next entry. All of this goes with planning out the time of day that you run, as discussed in a previous entry. Don't just plan when you run, but plan what you eat before you run, and your body will thank you later.
Running Nutrition
Chad Ware - Monday, April 26, 2010
What kind of foods are the best sources of energy for a runner that also allows you to run with the least food-related discomfort?
This is my own carefully-phrased question because my biggest problem is not the energy portion, it is the running comfortably portion.
My next couple entries are going to be about nutrition from a runner's perspective. I am not a nutritionist, but I do know a fair amount about what a runner should be putting into their body based on my own positive and negative experiences. What works for me might not work for you, but it will at least give you a frame of reference and something to think about.
Ever since I started running about 9 years ago, food and I have had a love/hate relationship. I love it going in, and the energy I receive from it, but I hate the way some foods can affect me in the middle of a run. I have learned that I have to avoid some very healthy foods, especially before a big workout or race, because my body does not handle them well. Foods like: apples, lettuce, broccoli, sweet potatoes, and anything high in fiber is on the *do not eat* list for me the day before a fast-paced workout or race. I still love to eat the foods that I listed, I just make sure that I do it in moderation and not before a race. This might be something to consider the day before the Run for Hungry Children. Fiber is good most of the time, but you might want to lay off the bowl full of raw broccoli on May 14 and have a light pasta meal instead!
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