Food on the run
Diet and nutrition are crucial not only for maintaining good health but also to promote peak performance. Proper nutrition and hydration can make or break a workout or race and affect how you feel, work, and think.
One of the most common questions new runners have is what is food on the run . they should eat before, during, and after running. While everyone is different (so it’s important to pay attention to how you feel and make adjustments), there are some basic guidelines for a runner’s diet that can help you get started.
Nutrients Runners Need
Eating right can help you have the energy you need during your runs. A balanced diet for healthy runners should include all the essentials: carbohydrates, protein, fats, vitamins, and minerals.1
Carbohydrates
Without a doubt, carbs are the best source of energy for athletes. Carbohydrates should make up about 60% to 65% of total calorie intake for most runners. However, some runners (such as sprinters) may need more than 70%, and some endurance runners may need as little as 50%.
Research has shown that our bodies work more efficiently with carbs than they do with proteins or fats for both quick and long-lasting energy.2 Good choices include:
- Fruit
- Potatoes
- Starchy vegetables
- Steamed or boiled rice
- Whole grain bread
- Whole grain pasta
Whole-grain foods are less processed, meaning they retain more of the nutrition the grain naturally provides. Choosing whole-grain pasta over white, for example, provides you with more nutrients, including B vitamins (niacin, thiamine, folate), fiber, zinc, iron, magnesium, and manganese. Whole grains also contain fiber, which can help you feel fuller longer.
Protein
Protein is used for some energy and to repair tissue damaged during training. In addition to being an essential nutrient, protein keeps you feeling full longer, which helps if you’re trying to lose weight.
According to USDA guidelines, protein should make up about 10% to 35% of your daily intake.3 But exercise physiologists often use a formula based on weight to determine a more accurate amount.
Endurance athletes need more protein than sedentary individuals. Runners, especially those running long distances, should consume 1.2 to 1.4 grams of protein per kilogram of body weight per day.4 Try to concentrate on protein sources that are low in fat and cholesterol, such as:
- Beans
- Eggs
- Fish
- Poultry
- Lean meats
- Low-fat dairy products
- Whole grains
One egg satisfies about 12.6% percent of your daily protein needs, and the amino acids in eggs will help with muscle repair and recovery. Eating two eggs per day provides about 10% to 30% of all human vitamin requirements, except vitamin C.5
Fat
A high-fat diet can quickly pack on the pounds, so try to ensure that no more than 20% to 35% of your total diet comes from fats.6 Stick to foods low in saturated fats and cholesterol.
Foods such as nuts, oils, and cold-water fish provide essential fats omega-3s which are vital for good health and help prevent certain diseases. The National Institutes of Health recommends 500 mg to 1,600 mg of omega-3 fatty acids daily (1,100 mg for females ages 18 and up and 1,600 mg for adult males).7
Vitamins and Minerals
Runners don’t get energy from vitamins, but these micronutrients are still essential. Exercise may produce free radicals, which can damage cells, and vitamins C and E can neutralize these substances. Minerals are also of particular importance when it comes to running. Important ones include:
- Calcium: A calcium-rich diet is essential for runners to prevent osteoporosis and stress fractures. Good sources of calcium include low-fat dairy products, calcium-fortified juices, dark leafy vegetables, beans, and eggs. Calcium guidelines vary. Most adults between the ages of 19 and 50 should aim for 1,000mg/day. Women over 50 need 1,200 mg/day. Younger runners (ages 9 to 18) need 1,300 mg/day.8
- Iron: You need this nutrient to deliver oxygen to your cells. If you don’t get enough iron in your diet, you’ll feel weak and fatigued, especially when you run. Men aged 19 to 50 should consume 8 mg of iron per day, while women of the same age should be consuming 18 mg. Good natural sources of iron include lean meats, leafy green vegetables, nuts, shrimp, and scallops.9
- Sodium and other electrolytes: Small amounts of sodium and other electrolytes are lost through sweat during exercise. Usually, electrolytes are replaced if you follow a balanced diet. But if you find yourself craving salty foods, it may be your body’s way of telling you to get more sodium. Try drinking a sports drink or eating some pretzels after exercise. Particularly if you’re running longer than 90 minutes, you need to replace some of the electrolytes you’re losing through sweat by drinking sports drinks or taking in salt during your runs.10
