Nutrition for Runners

The best diet for a runner is important not only for maintaining good health, but also to promote peak performance.

Proper nutrition and hydration can make or breaka workout or race, and also greatly affects how you feel, work and think.

With bars, shakes, goos, and gels, it's easy to get overwhelmed in the quest to find the perfect food for peak running performance!.

While many of these colorful temptations appear easy to squeeze and chew on the run, the problem is many are filled with extra calories and tons of added sugars sneakily labeled as high fructose corn syrup that you'll need to run a few extra circuits to work them off. Yes, and they are definitely NOT for those who run for weight loss!

A balanced diet for healthy runners should include these essentials: carbohydrates, protein, fats, vitamins, and minerals.

Should I Eat Before, During or After a Run?

Click HERE to read.

The ultimate fuel for running, carbs should make up about half of the healthy diet runner eating plan. But, not all carbs are created equally. There are simple carbs and there are complex carbs. Simples provide the body with short term energy, while complex gives the body a slow, steady stream of energy. A slow flow of energy is what your body is hoping to experience while running.

To achieve this, eat more complex carbohydrates such as brown rice, barley, veggies, whole grained pastas - spelt, quinoa , dried beans , and whole grained breads before running.

Stay away from simple carbs such as white rice, white bread, and white sugar.

Fruits and living foods can be eaten abundantly.

Just like carbs, not all fats are created equal . With both good and bad, it's important to know the difference. There are saturated and trans fats, which are the bad fats and there are unsaturated fats, which are the good fats.

For real running, there should be a decent amount of real good fat included in the diet.

Stick to foods low in saturated fats and cholesterol. Choose from coconut oil, flax seed oil, olive oil, fish such as wild salmon, walnuts , and seeds which provide essential fats called omega-3s, which are vital for good health and can help prevent certain diseases. Most experts recommend getting about 3,000 mg of omega-3 fat a day. I personally use Omega -3 supplements in addition.

Do your best to stay away from fried, greasy foods.

A calcium-rich diet is essential for runners to prevent osteoporosis and stress fractures.

Sesame seeds are a very good sources of calcium. They are small yet pack a powerful punch full of beneficial nutrients. Most notably, sesame seeds are very high in copper, magnesium , and calcium (#1 food source).

Just a quarter-cup of sesame seeds supplies:

74% of the daily value (DV) for copper
31.6% of the DV for magnesium
35.1% of the DV for calcium

This rich assortment of minerals translates into many health benefits.

Copper is known for its use in reducing some of the pain and swelling of arthritis. Copper plays an important role in the activity of lysyl oxidase, an enzyme needed for the cross-linking of collagen and elastin--the ground substances that provide structure, strength and elasticity in blood vessels, bones and joints.

The magnesium inherent in sesame seeds are well known to support vascular and respiratory health : preventing the airway spasm in asthma, lowering high blood pressure, the trigeminal blood vessel spasm that triggers migraine attacks, and restoring normal sleep patterns in women who are experiencing unpleasant symptoms associated with menopause.

We know calcium's importance to the body, but here are some more important benefits that can you acquire by consuming sesame seeds - the #1 source of calcium ,: protecting colon cells from cancer-causing chemicals, helping prevent the bone loss that can occur as a result of menopause or certain conditions such as rheumatoid arthritis, helping prevent migraine headaches in those who suffer from them, reducing PMS symptoms during the luteal phase (the second half) of the menstrual cycle, and providing the necessary components for muscular contraction.

Learn about a balanced diet for a runner.

Vitamins

Runners don't get energy from vitamins, but they are still very an important part of runner diet. Exercise may produce compounds called free radicals, which can damage cells. C, E, and A are antioxidants and can neutralize free radicals. Try to get your vitamins from whole foods but don't neglect supplementation due many fruit and vegetable nowadays do not contain necessary amount of them.

Minerals

Calcium: A calcium-rich diet is essential for runners to prevent osteoporosis and stress fractures. Good sources of calcium include calcium-fortified juices, dark leafy vegetables, beans , eggs and sesame seeds - the #1 source of calcium. Your goal should be 1,000 to 1,300 mg of calcium per day.

Iron: You need this nutrient to deliver oxygen to your cells. If you have an iron-poor diet, you'll feel weak and fatigued, especially when you run. Women should aim for 18 mg of iron a day. Good natural sources of iron include lean meats, leafy green vegetables, nuts, shrimp, and scallops.

I use health supplements already 25 years and I recommend the same to all women who care for their long term health.

Protein is essential to incorporate into the a balanced diet for a runner because it is this vital nutrient that builds muscles and tendons, repairs broken down muscles, and regulates hormones.

Runners need more protein than the average sedentary person due to muscle repair and recovery. Women runners need at least 65 to 75 grams of protein daily. Choose from protein sources that are low in fat and cholesterol such as beans like azuki, black, kidney, lentils (orange are the best), whole grains, chicken, fish, turkey, nuts, and seeds.

As a women in postmenopausal period I prefer soy as my favorite protein source for its multiple benefits for my health. I just love my nutritional shakes.

Soy contains isoflavones which are essential for woman's health.

Keep a small packet of cashew nuts (or any other unsalted nuts ) handy to eat within an hour of running workout.

Nuts are rich source of protein, which needed to enhance the recovery of muscles after intense exercise.

Nuts also contain carbs and essential minerals like potassium that get lost in sweet.

But tapping up lost nutrients not only you will recover properly, you are also more likely to have the energy and inclination to exercise the next day.

Water

Some amounts of sodium and other electrolytes are lost through sweat during exercise. Try drinking a sports drink during and after exercise. My choice is H3O which provides not only rapid hydration, sustained energy but also provide also antioxidant protection (important - to neutralize free radicals produced during the running workout)and minerals to avoid muscle cramping.

Be aware that your body doesn't get dehydrated. Dehydration slows down metabolism and causes fatigue to set it!

Water make you lose weight

Cinnamon Banana Smoothie

1 banana
1 ½ cups of almond milk
1 tbsp agave nectar
1 tsp vanilla extract
½ teaspoon ground cinnamon
1 teaspoon sesame seeds
pinch of sea salt
a few ice cubes (optional)

Blend all ingredients in a blender and enjoy!

This smoothie tastes sooooo good. I'll leave at that.

Discover more Smoothie and Healthy Snack Ideas

Dr.Inese Millere is Holistic Stress Management coach and consultant who assist superwomen to get back their lives through creating stress management and work life balance strategies, and healthy lifestyle routines.

If you'd like to talk about coaching with me, please contact me directly at info@action4balance.com with a brief description of your situation.