A Quick Guide for Your Running Nutrition

It’s a simple fact: Eat the right food and you’ll have enough energy to perform your physical activities. Here’s a list of proper running nutrition to foster your best performance:



1. Carbohydrates

Carbohydrates or "carbs" are your main provider of energy. If you are planning on doing some extreme physical activity, load up on these and you’ll feel your body ready for the challenge.

It is most recommended to eat carbohydrate-rich food continuously, while at the same time maintaining your active physical phase. This way, your body won’t be storing the carbs and will be using it entirely as your source of energy. Experts recommend a steady diet of 50% to 70% of carbohydrates for each day.

There are two types of carbohydrates: simple and complex. You can get the first kind from eating candies or fruit, or drinking sodas. They would give you a quick boost of energy and you do deserve some after a good run. But for running nutrition, you will need the latter kind of carbohydrates from food such as breads, rice, potatoes, pasta and cereals.



2. Protein

Protein is important to help you build muscle strength. Lean meats, nuts, beans, and eggs are good sources for this. According to experts, running nutrition should include 10% to 20% of protein.



3. Fats

We’re talking about ‘good’ fats. The type that would help you metabolize faster.

Generally, fats are classified as saturated, poly-unsaturated and mono-unsaturated. You get saturated fats from cheese and lard. Most margarine and butter products on the other hand are made with poly-unsaturated fats. Mono-unsaturated fats can be acquired through olive oil and other natural oils. Intake of these fats should be kept to a minimum.

As a rule, you should aim for low-fat foods which specify at most 30% calories on the label.



4. Water

When you run or workout, you’ll be sweating a lot. It is then important that you replenish all that lost water. The core temperature of your body is regulated by H2O and you shouldn’t risk being dehydrated.

Never underestimate the power of lots and lots of fluid intake. Drink before you run. Drink at every break or stop. Drink after running those miles. Don’t wait for thirst to set in before indulging on some water. You can also try sports drinks, just as long as you’re body has been well-adjusted to it.



Most importantly, do everything in moderation.



Consult your dietician or nutritionist if you would like a more detailed running nutrition plan that will specifically answer to your needs.



For more information, check out marathon recovery, and Run to Finish.