Nutrition and Hydration For Runners

Runners may concede that a proper diet is essential in order for them to reach and maintain their goals in the sport, but some will candidly admit that they are hazy on the details. To begin, such a diet should include a certain amount of whole-grain carbohydrates, heart-healthy fat, and lean protein. Nutritionists consider them to be quality sources that will make any runner feel energized.


Different Strokes

Some runners find that stocking up on carbohydrates before long distance events is helpful. At the same time, when sprinters work on building muscle mass with interval training, weight training, and plyometric exercise, they may want to add more protein into their diet to jump-start the process. In every case, runners should consider how the dietary adjustments they make while they are in training will affect their physical health and performance, and their aim should be to make choices that are ideal for both factors.

Caloric Intake

The basic guidelines related to our necessary daily calorie intake might not apply to runners when they are going through a period of intense training, but they can be used as a starting point. Along with considering the recommended caloric intake, runners should keep a daily log for recording the number of calories consumed, the kind of workout they are doing, the way they feel while working out, and how they feel following the workout. Increased fatigue might indicate that they should add to their caloric intake. Also, runners who are at their ideal weight need to consume enough calories every day to ensure that they will not begin to lose weight, which would weaken them.

Since it takes two hours for food to digest, do not exercise immediately after eating a meal. Also, keep in mind that protein and fat may take as long as three to five hours to be absorbed. If you begin to exercise too soon, the blood used to aid digestion will be diverted, and the undigested food will remain in your stomach.

Hydration and Running

The National Athletic Trainers' Association (NATA) recommends drinking 17-20 ounces of sports drink two or three hours before beginning your workout, and an additional 7-10 ounces about 10 to 20 before you exercise. After working out, drink 16 ounces for every pound you have lost in sweat. Note that drinking only water dilutes a runner's blood sodium levels since electrolytes are also needed, and this can lead to muscle spasms, cramping, edema, and gastric stress.

Do not make the mistake of telling yourself that you will "drink when I am thirsty" instead of having a definite hydration plan, because this will prove to be ineffective in balancing your sweat losses. Instead, determine the amount of fluid you need to consume per hour by using weather conditions to calculate your individual sweat rate. It is also more beneficial to sip small amounts of fluid rather than consuming it in large gulps.