A runner's diet is not only important 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 affect how runner feel, work and think.
Look at Food as FUEL!
"Treating the body like a brand new Cadillac instead of a used, rusting Ford will definitely give you more miles with fewer problems in the long run"
A balanced diet for healthy runners should include these essentials:
carbohydrates, proteins, fats, vitamins, and minerals.
Here are some basic guidelines for a healthy, nutritious balance:
Carbohydrates: The Fundamental Fuel
Carbs are not fattening, excess calories are!
Best carbs: brown rice, whole grain breads and pasta, fruits and vegetables
Proteins for Muscles:
As a runner, a safe amount of protein is about 0.5 to 0.8 grams of protein/pound of body weight.
Best Protein Sources: Beef, Chicken, Tuna (40 grams per 6.5 oz), fish, eggs, lentils, peanut butter, nuts, fortified cereals and pasta!
Fats: The Right Kind for Your "Sports Diet"
Runners who include some fat into their daily training diet perform better than those who try to exclude it. Choose healthy fats like: olive oil, canola oil, nuts, and peanut butter. Fat in moderation can be balanced into an overall HEALTHFUL sports diet!
LONG TRAINING RUN NUTRITION:
Fueling before your run:
NEVER RUN ON EMPTY!
You should consume 100 to 300 calories of carbohydrate-rich food within the hour before you exercise!
Foods and Fluids During Runs LONGER Than One Hour:
During long training runs, drink every 15-20 minutes, target about 4-8 oz of water or sports drink.
Consume solid foods with water to avoid hypoglycemia. i.e. sport beans, gel packs, gummy bears, energy bars, dried fruit.
Recovery: What To Eat After You Run
Protein + Good Carbohydrate
About 100-400 calories
Examples: fruit yogurt, chocolate milk, cereal with milk, turkey on a baguette, trail mix, bagel with a peanut butter.
