Running as a kind of sport and exercise that has very distinct nutritional requirements. To avail the best in performance, endurance, and recovery out of your body, you will require to be concentrating on not only what you eat but when you eat.
In this article, Delhi’s eminent Sports Nutritionist and Dietician Avni Kaul say to follow these nutrition tips especially the new runners to improve both your speed and stamina.
Variety And Whole Foods
Most of your diet must consist of a variety of natural, whole foods. Do not opt for processed foods. If you cannot identify more than 5 ingredients on the label it is better not to eat it. There is no one food you should focus on. Eating excess of a good thing can be bad too. Spinach, tomatoes, chickpeas, and banana are some of the sources of food to eat.
Hydrate
Drink a minimum of 6 to 8 glasses of water per day. You can also have fluids such as soups, low-fat milk, soya beverages, and unsweetened juices as part of your fluid intake if you have a difficult time sticking to just water.
Eat Carbohydrates
Do not become a victim by the low carb diet furore. Runners need carbohydrates. Choose complex carbohydrates, which have a lower Glycemic index. Try grains like quinoa (higher in protein as compared to any other grain), Bajra, oats, and brown rice.
Protein
Have a protein serving at every meal. Runners require protein to restore muscle tissues and to stabilize blood sugars. Eat nuts, seeds, and legumes , chicken , fish and eggs for protein, fiber, and energy Don’t overdose on protein though. Usually, by including a protein source at every meal you will be covered for your daily protein requirements.
Fat
Most people usually only lack Omega 3 fats. Get these from fish, ground flaxseed/flax oil, chia seeds, hemp seeds, and walnuts by including them in your diet. Fat is not that bad. Your body, particularly when it’s running long distances, needs a backup source of fuel when you’re depleted of carbohydrates.
Do Not Overdose On Gels And Chews
Runners who are away for 2 hours or more running or training need gels to prevent fatigue and muscle tissue damage and to replace electrolytes lost because of sweat. The number of gels you require depends on your body weight. Too often it is seen runners taking gels as part of a shorter run and it’s simply not needed.
Portion Size
Only because you run, does not mean you should allow yourself to overeat. Be aware of portion sizes. Adjust those numbers accordingly if you are less active on specific days or if you are injured. Keep your weight in check and you will run faster and be healthier in the times to come.
Recovery Foods
It is all about the timing. Ensure you replace your glycogen stores as rapidly as possible (look for within 30 minutes) after a hard effort or long run by opting foods with 3:1 carbohydrates and protein ratio. It is about 30 to 60 grams of carbohydrates and 10 to 20 grams of protein. Do not forget to hydrate with water or an electrolyte drink like particularly in warmer climates.
Avni Kaul is Founder of Nutriactivania with Masters Degree in Food and Nutrition from University of Delhi and is also a Certified Diabetes Educator from Project Hope and International Diabetes Federation. She is a Leicester Mammas Ambassador trained in Lactation Counselling with NHS United Kingdom. Mammas support pregnant and new mothers and their families. Specializations of Avni Kaul Include Infant and Young Child Feeding Practises, Pre and Post natal diets, Fat loss, Muscle Gain and Holistic Health and Nutrition