Nutrition Basics: Eat to Run
The following information is based on a nutrition clinic provided to SRO by the Alameda County Nutrition Services Program.
Eating a healthy, balanced diet is important for any teenager, and it’s imperative for anyone who’s training for a marathon. Your body simply cannot run the miles without proper fuel and hydration!
Your body requires more than 40 nutrients to be healthy and strong. That means you need to eat a variety of food from all different categories: carbohydrates, proteins, fats, vitamins, minerals, and water.
The Basics of a Healthy Diet
Carbohydrates like fruit, bread, vegetables, pasta, and rice are extremely important for athletes because they are changed into blood sugar, which the body burns for energy. Forget about low-carb diets; carbohydrates are essential for runners. Eat complex carbohydrates in the form of whole grains, vegetables, and fruit. Try to choose whole wheat over refined white bread; vary your veggies and try to eat dark green and orange vegetables for maximum health benefit; and eat a variety of fruit. These complex carbohydrates will do your body much more good than sugars like candy, sodas, and cookies, which give a short rush of energy that is used up quickly. Those sugary foods do not have the fiber, vitamins, and minerals found in complex carbohydrates. Most of your calories should come from whole grains, vegetables, and fruit.
Proteins make your muscles grow and help change carbohydrates into energy. Milk is an essential source of protein as well as calcium that teenagers need for strong bones and muscle development. Aim for at least 3 cups of lowfat dairy products daily such as milk and yogurt. Meat, fish, and beans are the other important source of protein. Choose lean meats, chicken, and fish that is baked or broiled instead of fried.
Your body needs fats but they should be consumed sparingly. Avoid saturated fats and transfats, and avoid fatty fried food in general. Try to consume most of your fats from vegetable oils, fish oils, and nuts; limit butter, lard, and margarine.
“Read It Before You Eat It” – Start reading food labels and looking at their nutritional content. Look for foods high in vitamins and fiber, low in sugar and saturated fat, and with zero transfats. For more info and serving size suggestions, see www.mypyramid.gov.
The Importance of Water
Water is necessary for the body’s metabolism, which means converting food to energy. The body is 70 percent water, and the body is always losing water through urination, sweat, and breathing, so that water must be replaced. When you exercise, especially run, your body needs a great deal more. When running, drink regularly; if you wait to drink until you feel thirsty, then you likely will become dehydrated. Monitor the color of your urine, and drink enough to urinate every 2 – 3 hours and so that your urine remains light yellow. Dark urine is a sign of dehydration.
What About Sports Drinks?
On longer runs over 2 hours, and especially on marathon day, you should drink sports drinks like Gatorade in addition to water, and/or have salty snacks such as pretzels or gels such as Gu, because these have electrolytes. This is a term for salts and other minerals that are essential for the body’s muscle and nerve function. If you drink lots of water over a very long period of exercise, you must replace your electrolytes or else you can become very ill. Therefore, on long runs, it’s a good idea to drink sports drinks. In general, however, sports drinks are unnecessary and water is preferable. Look for sports drinks that are less than 8% sugar.
When and What to Eat
The early morning run
Eat a dinner the night before that contains large portions of grains or pasta, vegetables, and a small amount of protein like beans, chicken, fish or meat.
Have a snack 1 hour before going to bed like popcorn, or cereal with milk.
NO candy, soda or ice cream!
- Have a pre-run snack or mini breakfast 1-2 hours beforehand.
After the run
Drink lots of fluids even if you are not thirsty.
Eat a snack containing carbohydrate and protein within 30 minutes after the run, like crackers and cheese or a peanut butter sandwich.
Avoid big gooey desserts and fatty meals, like pizza, hamburgers and fries.
Pre-Run Snack Suggestions (1-hour before a run or workout:
Fruit juice, bagel, bread, crackers, dried or fresh fruit, smoothie, yogurt
Pre-Run Meal Suggestions:
Breakfast:
Cream of wheat with blueberries
French toast and orange juice
Granola and milk
Hash browns and scrambled eggs
Oatmeal with raisins and milk
Pancakes or waffles and fruit salad
Yogurt and fruit with a muffin
Smoothie with a bran muffin
Toast with peanut butter
Lunch or Dinner:
Macaroni and cheese, carrots and celery, applesauce
Pasta with sauce and salad
Rice and bean burrito
Chicken noodle soup and peanut butter sandwich
Vegetarian chili and cornbread
Pita bread and hummus with fresh veggies
Tuna sandwich, milk and fruit
Black bean soup and quesadillas
Nori rolls or sushi
Eating Out:
Submarine sandwiches
Japanese, Chinese or Thai food
Bean burritos, fish or chicken tacos
Deli sandwiches or pasta dishes
Wrap sandwiches