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Yap Session - Has Xavi Overachieved?Nutritional needs for runners -
The vibrant hues of seasonal produce indicate a powerful nutritional profile. Runners need more vitamins and minerals than the average person, especially nutrients such as iron, vitamin D, calcium, potassium, and magnesium. The more colorful the vegetable and the more variety of produce that you eat, the more of these essential nutrients you get.
Colorful foods such as blueberries, tart cherries, and turmeric also supply more antioxidants. Running places a large amount of stress on the body, especially if you are doing speedwork or long runs to prepare for an upcoming race. Antioxidant-rich foods can naturally combat training stress and help you recover quicker from your last workout better than any store-bought supplement.
Nutrition is not simply about what you eat — when you eat has an impact on your running as well. You can maximize your training and nutrition by timing some of your meals and snacks around your runs.
Eating before a workout will provide you with energy to run as far or as fast as you need to, especially if you will be running for longer than 30 minutes.
Opt for a small, easily carb-based digestible snack hours before your run. Banana, dried fruit such as raisins, and toast are all good options for a pre-run snack. Protein can be difficult to digest before a run, so save that for after your workout.
Some runners find a bit of fat adds satiety to their pre-run snack, while others find it causes GI distress, so base whether you add peanut butter to your pre-run banana off of your individual needs. Your body needs carbohydrates after a run to replenish glycogen stores how your body stores carbs for energy and protein to begin muscle repair.
In the hour after exercise, your body is primed to synthesize carbs and protein, so aim to eat at least a small snack, if not a meal, during this key window.
If you are running for longer than 90 minutes, you will need to eat during the run as well. Your body can only store enough carbs for approximately 2 hours of running and burning through all of your glycogen stores can suppress your post-run recovery and immune system.
You can choose sports nutrition products such as gels or chews, or you can eat easily digestible whole foods such as dried fruit, applesauce, or boiled potatoes. With these nutritional guidelines in mind, you can adapt your diet to different phases of training and your own individual roles and have the energy you need to keep running.
Read more: Is Intermittent Fasting Good for Runners? When it comes to running and nutrition, you get out what you put in. Here are some great nutrition tips for runners to help you stay on track.
Login Sign Up Download the App. ENG 日本語. Start Train Race Meet Us Blog Shop ASICS. Login Start Train Race Meet Us Blog Shop ASICS. Blog Home Start Running Training Health Nutrition Stories App. Protein builds and repairs bones, tissues, and hardworking muscles.
This means eating enough protein is essential for muscle recovery after workouts. One small study of elite runners found that participants experienced fewer injuries and had better endurance when they supplemented their diets with whey protein.
However, people who run recreationally may get all the protein they need from their diet. It might be helpful to prioritize consuming a protein-rich snack or meal after a run. Research from suggests that consuming a source of carbs and protein after a workout promotes glycogen storage, which can aid muscle recovery.
Healthy protein sources include :. Fats are an essential part of a balanced diet and are particularly important for nerve function. A review noted that athletes, including those who run or swim, tend not to consume enough fat in their diets. Additionally, endurance athletes may notice their performance improves when they include more healthy fats in their diet.
Healthy sources of monounsaturated fats include :. Many runners find it challenging to consume the right nutrition before workouts. They need to strike a balance between eating enough calories while not eating foods that can upset their stomach.
Runners should aim to eat an easily digested meal or snack before a run. If they are going for a longer run, they may want to consume more carbohydrates to ensure they have the energy to complete the workout. Runners should consume a small meal containing little amounts of fat and fiber before running.
They should aim to have a moderate amount of protein and a high amount of carbohydrates. Several hours before a workout, a person should consume 1—4 grams g of carbs per kilogram of body mass.
An hour before running, they may want to top up their energy stores with a small carbohydrate-rich snack, like a banana. Runners do not need to worry about consuming food during most runs. However, long efforts like marathon training runs require people to take in nutrition while they are running.
If someone is running for 1 to 2. The meal a person consumes after a run is important for muscle recovery. What they should eat depends on how long they were running for and how intense their run was. They should ensure their meal contains protein to promote muscle repair and carbohydrates to replace depleted glycogen stores.
Additionally, they should drink plenty of water to replace lost fluids. Whether a person is training for a 5K or a marathon , starting a new running plan can require dietary changes.
Anyone who feels they could benefit from a greater understanding of how their diet is impacting their training may want to get in touch with a registered dietitian. They can help a person plan their diet to support running performance and help runners deal with any issues they may have.
Runners should focus on eating enough food beforehand to fuel runs, as well as eating a carb- and protein-rich snack to replenish their muscles after workouts. If a person wants to improve their diet to boost their running performance, they may wish to contact a registered dietitian.
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Medical News Today. Health Conditions Health Products Discover Tools Connect. What is a runner's diet plan? Medically reviewed by Grant Tinsley, Ph. Runner's diet Important nutrients Meal timing Contacting a nutritionist Summary Running requires a lot of energy, but knowing what and when to eat can be confusing for newer runners.
Carbs, protein, and fats for runners. Timing meals. Getting in touch with a dietitian. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.
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