The top 9 things you need to know to create a running nutrition plan and increase performance.
Running is a fantastic way to keep fit, relieve stress and challenge yourself both mentally and physically. Whether you’re a seasoned marathoner or just starting your running journey, nutrition is vital to performance and overall well-being.
A good nutrition plan is vital to performance and recovery, both of which make you a better and stronger runner. In this blog post, we’ll explore the top 10 things every runner should know about sports nutrition, according to an experienced registered dietitian and marathon runner.
Eat before your run – every time
Food gives you the energy to run – it’s that simple. Running on an empty stomach is possible, but you’ll feel sluggish and crap while doing it.
Carbohydrates are the main source of energy for exercise. There are many types of carbohydrates, including fruits, vegetables, grains, beans, legumes, and treats.
As a general rule, eat carbohydrates with more fiber, such as whole grains (oats), beans, legumes and vegetables at least 2-3 hours before your run, as they take longer to digest.
If you eat within 60 minutes of your workout, choose a simple carbohydrate such as fruit or crackers. [Learn more about what to eat before a workout here.]
Moisturize often
Hydration is an important and neglected part of running. People associate hydration with summer and sweating, but it’s important to think about hydration all year round. Most people don’t drink enough water each day, which is detrimental to running success.
Make sure you are properly hydrated before a run and drink small sips of water every 15-30 minutes during a run. Drink water consistently throughout the day and consider electrolyte-rich drinks for longer runs. Dehydration can lead to reduced performance and even injury.
To determine your hydration status, look at the color of your urine – light yellow means you’re hydrated and dark yellow means you need to drink more. Or consider getting a sweat test.
Eat protein and carbs after a run
Post-run recovery nutrition is a necessity for good running. Refuel with a mixture of carbohydrates and protein. Post-run carbs replenish glycogen (carbohydrates stored in the muscles and liver) to boost recovery, while protein helps muscle repair and growth.
A smoothie with spinach, banana, protein powder and soy milk is a quick and effective post-run recovery option. Or if you’ve got more of an appetite, try a whole grain wrap with beans and veggies to jumpstart muscle recovery.
If you have time to prepare, make this bowl of potatoes, tofu and greens!
Don’t skip meals (or snacks)
The runner’s hangover (being hungry and angry) is real. Skipping pre-run fuel and post-run recovery is a surefire way to end up ravenous later in the day. In fact, you need extra calories to keep up with what you burn while running.
Skipping any meal or snack can make you feel overly hungry, which leads to overeating later. To avoid this, make sure you eat 3 meals and a few snacks throughout the day. A general rule of thumb: don’t go more than 4 hours without eating.
And one of the best ways to satisfy hunger is with fat – yes fat! Eating healthy unsaturated fats, such as those found in avocados, nuts, oily fish and seeds, after a workout is a great way to keep you full and satisfied.
Eat protein throughout the day
Protein plays a role in muscle building, performance and appetite. It’s very common for runners to take large doses of protein after a run, but it’s important to spread your intake throughout the day. Muscle recovery and growth occurs for 24 hours after a run, so eating protein several times a day helps these processes.
The amount of protein needed by vegetarian runners varies from person to person. But most runners need about 1.2-2.0 grams/kg or 0.5-0.9 grams/kg of body weight per day. Ranges depend on mileage, intensity and goals. As a rule of thumb, eat at least half your body weight (in kilograms) in grams of protein.
Fuel for long journeys
The body needs intermediate fuel to sustain energy during runs longer than 60 minutes. Glycogen and dietary carbohydrates are depleted after 60-75 minutes of running, causing energy levels to drop during long runs. To avoid this, carry easily digestible carbohydrate-rich fuel such as energy gels, chews or dried fruit to maintain energy levels and prevent muscle fatigue. Consume 30-60 grams of carbohydrates for each additional hour of running (after the first 60 minutes).
Be careful with supplements
So many Supplements are marketed for runners – from creatine to collagen, green juices to pre-workouts, and the list goes on! Even if your running buddy can recommend a certain supplement doesn’t mean it’s necessary or even healthy.
The only supplements I recommend (as a nutritionist) fill the void of a nutrient deficiency. For example, if you have an iron deficiency, you should take an iron supplement. If you have low vitamin D, take a vitamin D supplement.
Additionally, creatine has been shown to aid in muscle strength and endurance – read more here. But you don’t need to take creatine to be a healthy and happy runner.
Practice your diet on race day
If you’re signed up for a race (and you should because races are fun!), practice your eating routine before, during, and after the race.
For example, wake up at the same time as you would on race day, have your pre-race breakfast, and then go for a run the same distance as your race.
Drink plenty of water during the run and incorporate mid-range fuel if you need it. See how your stomach and body feel and adjust accordingly. This will help you avoid any unwanted tummy issues on race day and prevent you from hitting the wall on race day.
Do this several times until you’ve perfected your race day nutrition strategy!
Make a running nutrition plan (that works for you)
Follow all these tips and make a running nutrition plan that works for you. Everyone has different lifestyles, time constraints, financial means and more. Every person is different and should have a different feeding plan.
These tips are the guidelines to help you formulate a plan that works for you. Do you have questions? Reach out to the Greenletes team and follow us @greenletes.
