Focusing on their diet is vital for all runners. After all, food is fuel for them. The type of food one opts to eat would play a vital role in their performance and energy levels. In the past, Elijah Mcclain had mentioned that having the right food can also help ensure that runners do not have to deal with mid-run stomach issues. No matter whether one is an avid marathon runner or goes for runs to lose weight, prioritizing nutrition is extremely important. Here are a few nutrition tips for runners that can help them to optimize their nutrition without being restrictive.
- Adjust as per daily training: A 30-minute easy run, 60-minute speed workout and a 2-hour long run are all focused on running, but are essentially different workouts. Hence, they would have varied nutritional demands. The daily caloric requirements of a runner would be based on their activity, in addition to macronutrient requirements. The number of carbohydrates they consume must especially be adjusted as per the level of activity. Carbohydrates ideally serve as the primary energy source for running, particularly when one is doing a long run or a fast-paced run.
- Do not skimp on protein: Fat and carbohydrates may give energy for the run, but this does not mean one should neglect protein in their diet. Protein plays an important role in repairing muscles after any hard workout, including runs. Protein is also vital to maintain the health of tendons, ligaments and bones. Proteins in the joints and bones tend to be broken down during endurance exercise. Without adequate protein, the body wouldn’t be able to repair and support itself, and hence one is more likely to get injured. Runners should spread their protein intake throughout the day. The quality of protein also matters a lot. Runners should try to consume minimally processed sources of animal and/or plant based protein like lean meat, eggs, Greek yogurt, nuts and seeds.
- Focus on diet quality, not just macros: One must understand that not all carbohydrates are created equal, and the same applies to proteins and fats. Complex carbohydrates, healthy fats and lean proteins feature a wide variety of essential vitamins and minerals, and hence should be prioritized. Runners should incorporate high-quality foods from natural sources into their diet, like lean meats, dairy, whole grains, fruits, vegetables, and nuts. Saturated fats, simple carbohydrates and fattier cuts of meat must be avoided, as they can have negative effects on the body, and even cause a sluggish and fatigued feeling.
- Eat food of varying colors: Colorful vegetables, fruits and spices are not just aesthetically pleasing to look at on the plate. In fact, the vibrant hues of seasonal produce tend to indicate a powerful nutritional profile. As runners require more minerals and vitamins in comparison to an average person, it is better they consume food of varying colors. The more variety of produce they eat, the more vital nutrients they would get. Colorful foods like turmeric, tart berries and blueberries have many antioxidants. These antioxidants rich food can help runners to recover faster from long runs.
Previously, Elijah Mcclain had spoken about how making the appropriate nutrition choices will help runners to maintain and ultimately improve their running performance. Choosing and implementing a good runner’s diet would also keep them motivated and healthy.