I all the time inform my shoppers that nutrition is totally different for everybody, particularly athletes. Sports nutrition is an entire area of research that takes under consideration the totally different dietary wants of runners, as in comparison with the on a regular basis individual. That signifies that some nutrition guidelines, like these 5, are unique to runners.
1. Eat Less Fiber (Before A Run)
Fiber is taken into account the “holy grail” of nutrition. It fills you up, contributes to a healthy coronary heart and is current in most nutritious meals, like fruits, veggies, beans and entire grains. Plus, fiber aids in digestion and helps you keep common. But that’s the half about fiber that makes it problematic for runners: an excessive amount of pre-run fiber may cause a rumbling tummy or runner’s trots. However, it’s nonetheless essential to have sufficient fiber in your eating regimen, so we advocate that you simply eat meals which might be excessive in fiber a minimum of three or 4 hours earlier than a run. (That ought to offer you loads of time to digest.)
2. Eat More Salt (Sometimes)
“Runners often have higher sodium needs when the weather is hot and humid, due to excessive sweat losses,” says Cara Harbstreet, MS RD LD of Street Smart Nutrition.
“Although I still don’t recommend turning to highly processed foods in order to add sodium to your diet, I do let my clients know that it’s okay to be a little more liberal when salting foods during the hot summer months,” she provides. When the temperatures soar, be happy to eat some additional pretzels or pickles, or add an additional sprint or two of salt to your meal. If you don’t substitute salt losses, it might result in dehydration and influence your operating efficiency–and nobody needs that!
three. Drink Your Calories (During A Run)
The enemy of anybody making an attempt to lose weight is sugar-sweetened drinks. The very first thing I inform individuals is to scale back soda, sugary espresso drinks, sweetened ice teas…the listing goes on. But the fascinating factor about runners is that consuming your energy is just not solely acceptable: it’s inspired. I all the time remind people who sports activities drinks have been formulated for athletes to get gasoline and fluid into their techniques shortly. Since sports activities drinks present a singular combination of power, electrolytes and fluid, they’re the right gasoline to maintain you going throughout a long term.
Related: How To Fuel Long Runs With Real Food
four. Don’t Worry About Sugar (In Moderation)
Eating an excessive amount of sugar is the offender of many health circumstances, like weight problems. Because of that, “many runners are afraid of using things like gels, shot blocks and sports drinks because ‘they’re so high in sugar,’” says Chrissy Carroll, RD and USA Triathlon coach. “But that sugar is useful during long runs to provide quick, digestible energy for fueling that movement.” For most non-runners, it’s advisable to eat sugar with protein or fats to keep away from blood sugar spikes. However, “runners often need instant energy before or during a long run, so eating refined sugar by itself can be beneficial,” says Sarah Schlichter, MPH, RDN. “Plus, many sports nutrition products are engineered with ideal blends of different types of sugars (i.e. a proper glucose to fructose ratio) to ensure optimal absorption,” provides Carroll.
5. Don’t Try Any New Foods (On Race Day)
As dietitians, we would like individuals to attempt new food–particularly new fruits and veggies! But for runners, experimenting with new food too near race day could be problematic. “If you haven’t tried gels, chews, drinks, coffee, etcetera in your training, don’t try them for the first time on performance day,” says Tori Schmitt, MS, RDN, LD. In different phrases, you have to follow with new food all through your training. “I counsel runners to experiment with pre-run meals, snacks and timing, since everyone is different,” says Linzy Ziegelbaum, MS, RD, CDN.