Runner's Diet
You have completed all the summer miles, you hit the track for those speed workouts, countless push-ups and sit-ups...so you are ready for your first cross country race of the season right?!
Hold on.
As a runner you need to focus on one more thing, eating the right foods. A runner's diet is the most overlooked piece to the running puzzle. I hesitate to use the word "diet" because it may suggest an impression that runners need to eat less or to cut back on the number of meals. Actually, a runner's diet does the exact opposite. As a runner, you burn more calories and proteins than most people. In fact, during practice or a race runners can burn several hundred calories. Its crucial you refuel the body and maintain a level where you continue at maximum performance. But with that in mind, overeating is bad and weight-gain effects you as a runner. Its a delicate balance which each runner must juggle.
#1 Rule - DRINK WATER!
As every runner knows water is essential to a successful race. But did you know that properly hydrating actually takes 48-72 hours BEFORE a race?! Drinking a lot of water the morning of a race can actually be counterproductive and needs to be taken in moderate proportions. 20 minutes before a race, only place water in your mouth and spit out (unless temperatures are usually high) so you don't get "water stomach".
A Calorie is Always a Calorie...Right?!?
What type of calories you ingest is the important factor. We have all heard of "empty calories" verses "nutrient dense" foods. This
article helps explain both. Runners need to limit the empty calories and focus on foods that give the most of out each calorie. Remember your body uses calories much like a car uses gasoline and when it runs low on calories it starts burning protein, which we want to prevent. So stock up on foods high in
protein.
Number of Times to Eat
As advancements in dietary science occur, we find concepts previously used being thrown out and redefined. One good example of this is the idea of only eating 3 times a day. While the idea may seem logical, dietary science is finding this to be untrue. The new idea suggests that people eat as many as 6-7 small meals a day. Now, what defines a "meal" in this formula? Continue to eat moderately on the big three meals, breakfast, lunch, and dinner. EAT BREAKFAST! For the other 3-4 "meals" take a quarter of what you typically would in a big three meal. For example, during lunch you eat a sandwich, fruit, cheese and a small side dish, your small meal may only be one or two of these items later in the day.
One last factor about when to eat. During the season, I would like each cross country runner to eat a small meal between 4th and 5th hours. This will be about 2 hours before practice and your body will easily digest the food by that time. Avoid large amounts of food within an hour of practice.
Pre-Race, Race Day, Post-Race
The easiest way to look at a runner's diet is to break up your diet into three areas; pre-race, race day, and post-race. Each is important to the success of a runner.
Pre-Race - This period is when you build the foundation of energy that will be used in your race. Ever feel sluggish or empty on race day morning? Yup, this is the direct result of not successfully preparing your body for the race. Do not let this happen to you! I would like you to consider the amount of carbs you take in during this time. Yes, carbohydrates are essential for any runner, but when to take these foods is really important. Look at eating heavy carbs 48 to 24 hours before your race and once you are within the final 24 hours start lightening up on your heavy carb intake. You still need to eat them, but I often see runners gorge on heavy carbs the night before a race. These are still sitting heavily in your body the morning of your race and can really effect your performance. So take in a lighter amount of heavy foods the night before!
Race Day - The worse feeling as a runner? Standing on the start line seconds before the gun goes off and you feel full or can still taste your breakfast in your stomach. Not fun nor fun to talk about because many times it will result in you getting sick and vomiting. Did I mention that this is NOT fun to have happen?
Post-Race - Again, a commonly overlooked time where your body is craving calories and much need fuel. Your post race diet will determine how you will feel the next few days. Eat healthy, nutrient-fueled foods for at least three hours after your race. Drink lots water and one sports drink to help bring up your electrolyte levels.
No-No-No-No!
Most "bad" foods are obvious for runners. Greasy, fatty, sugary foods are easily seen as avoidable foods. But did you know that there are certain healthy foods you should stay away from 24 hours before a race? Common healthy foods you should stay away from 24 hours before a race (you may begin eating them once your race is completed!):
-Milk, heavy dairy products
-Raw vegetables, especially salads! (high in fiber and is not what you want going into a race)
-Hard fruits like apples and pears (contain pectin which does not digest and can create cramps during a race)
-Orange/Grapefruit juice (high acid can lead to cramping)
-Nuts
-Sports Drinks (actually should be avoided until after a race)
Team Dinners
Parents, we love when you feed us the night before a race! But we also want the healthiest choices for our runners the day before a race. Here is a
list of great foods for runners the night before a race.
Dear Diet Diary...
Here is a typical
diet which I have used in the past and one I find great for runners. Want to get the most out of your diet? Create a logbook of what you eat going into 48 hours before a race. List all foods and drinks you took in. Also, reflect after your race on how you felt physically and if you need to adjust your diet. Adding and subtracting foods is much easier using this logbook than trying to simply remember what you ate. I can help you get started with this and would like to look at your diet throughout the season.
Finally, remember, each person is very unique on what they should eat or what type of diet you need. If you noticed, I haven't given you a specific calorie count, we are all different and each should have a different plan going into their runner's diet. Feel free to talk to me, to your teammates, your parents about what works for you and what doesn't. You will be amazed on how well you feel and how it will positively will effect you on the run.
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