The Runner's Diet
- Optimise your running performance
- How to use Proper Nutrition for success
RUNNER'S NUTRITION
Getting the correct balance with your nutrition when undertaking a running plan is difficult.
Fundamentally, your appetite will change when you start running as you'll need more energy. It shouldn't just be a case of filling the deficit with empty, unhealthy calories.
Pre-training you'll need to stock up on carbohydrates for your longer sessions. The best foods for this are low Glycemic index (GI foods). Basically, this means that they slowly release energy and don't lead to a short spike in blood sugar levels which burns off quickly. You should be thinking about wholemeal, oats and grains. Be aware that this isn't the healthiest index to use and should be in conjunction with common sense. Fruits score quite poorly because they are high in natural sugars therefore expend quickly.
These foods will assist greatly when it comes to longer races. The last thing you want is to have your energy burnt out early doors.
During running, gels can be a useful addition to boost your energy. This will only be a short term plan unlike the goal of the prior section.
You can also add BCAA supplements to your water supply especially if you use a Camelback pack for hydration. These dissolve in water and provide a dense calorie supply therefore quick energy.
You need to ensure that you're replacing the calories expended, ideally soon after your workout. Your body is extremely receptive to nutrients post-exercise. It took me a long time to adapt to being able to eat after exercise but subsequent recovery is faster and performance the following day / session is improved. I would always advise starting with food first then looking to supplementation if you're struggling. Protein shakes can be used as a quick source of nutrients but whole food should be prioritised.
Finally, hydration is essential. You'll need to drink more water and plan your intake of fluids prior to your run. It can be a substantial change to your body and lifestyle when you start running, however it's nothing that you can't overcome and certainly worth it in the long run.
Remember, RYPT has dozens of running guides to get you from beginner to marathon levels. Enquire about these today to have them emailed free of charge.
To begin the change to a healthier and happier version of yourself, sign up for a free trial of the RYPT app today! Contact me directly for more.
Ross Yeoman
Owner
www.trainerize.rypt.com
