If you want to get the most out of your training – and perform at your highest level – regardless of your ability taking your nutrition seriously is key. We all love food and we all know that food is incredible, it keeps you healthy, helps facilitate adaptation to training and can help you go faster as well as maintaining a good immune system.
With so much information currently out there it can be hard to know what you’re supposed to be putting into your body. Although I certainly don’t claim to be a nutritional expert, far from it my advice to all runners is keeping it simple. Keep an all round healthy balanced diet and if it comes from the ground more often than not its good for you!!
However sometimes this can’t always be followed. For the vast majority of people, food is all you need; a pint of milk after training is almost the perfect recovery shake. There will be times when a supplement might be appropriate, to correct a nutrient deficiency, for convenience or just because that is what is needed to perform. For instance, if you’re doing a marathon, you know sugar is going to help you go faster during the race, in theory a banana will provide this; it’s just not as practical as a gel.
If you don’t feel you get enough of something from your diet then it might be necessary to supplement. Think of it as an insurance policy. Vitamin D is something I’d certainly recommend using if you live and train in the UK, especially during the winter months.
Pre Run
If you’re new to running, then for a long run look to have a carbohydrate-based meal, maybe a bowl of porridge or a bagel a couple of hours before you head out. If you’re experienced, you might want to think about doing your long run with minimal food, maybe fasted as this will enhance the adaptation to that run and also reduce the risk of stomach upset. If you do suffer with bad stomachs consider strengthening your gut wall with a product such as Colostrum.
Post Run
You need carbohydrates to replace the fuel you have burnt during exercise – around 1g/kg of body weight. You also need protein to repair the damage done to muscles, aiming for around 0.3g per kg of body weight, and fluid to replace what you have lost through sweating, aiming to replace 150% of the weight you lost during the run. A pint of milk and a banana will do for most people. Or there are plenty of good recovery drinks available.
Pre Race
My advice is not to try anything new. Have a plan and stick to it. If you’re doing a marathon then increasing carbohydrate intake to 8-10g/kg of body weight for a couple of days before the event will help you go faster and I always recommend cake (Which myself and athletes I coach all love!) for a quick calorie boost pre race! Think of it as fuel for the fire.
Vegetarians
The two nutrients, which are key for performance, but difficult for vegetarians to take on, are protein and iron. As with any athlete, make sure you have protein in all meals, looking for nuts, seeds, pulses etc. In terms of iron.
Remember
We may never all agree on just what “eating clean” really means, but if cleansing your diet means you think about your food, learn more about where it comes from and how healthy is for you, then that’s a good thing.
Start by eating wholesome fruits and vegetables, especially those that are in season. Why not check out your local farmers market? Choose whole grains and whole-grain products over refined ones. Try limiting (but not necessarily eliminating) saturated fats, sodium and added sugars in your cooking and in the prepared foods you choose.
For many of us, the easiest way to eat clean is to cook at home. So why not give it a go, you might find you actually enjoy it and you might also find it will help you be a stronger, leaner, faster runner!!
