How to Feed a Runner
For runners, food is more than simple nutrition — food is fuel. What and when should you eat before, during and after your runs? What should you drink and how much? When you are training for a long race — 10K or more — you are going to have to change how you eat; we’ll show you how to make those changes.
Three Simple Food Rules
If you are starting to train for a long-distance race, these tips should help guide your eating habits. Remember when you are training at a high level its not about counting calories, rather it is about making sure your body has the fuel necessary to train, repair and recover!!!
1. EAT MORE
During marathon training you are burning many more calories than you were before, and you need to replace them. First, use this calculator to help you get an idea of how much you are burning. Keep in mind, however, that your calorie burn will depend on your gender, size and the intensity of your workout. Then replace those calories with nutrient-rich food — the rest of this guide will show you how. Looking to lose weight? It may surprise you, but long-distance running is not an effective weight-loss plan. One mile of running burns about 100 calories, but that doesn’t mean you’ll lose a pound for every 35 miles you log. Many studies show that running increases appetites, especially in new runners. The body seems to want to maintain its weight homeostasis and will pump out hormones that prompt runners to want to eat. If you are not trying to lose weight, by all means respond to those signals by eating more, but if you wish to lose weight, you have to be aware of how many calories you burn and how many you consume. One tip? Running on an empty stomach pushes the body to use your fat stores as fuel and can help to fight weight gain.
If you do find the scale creeping higher as you train, watch your calorie intake and make sure to read rule #2.
2. FIGHT THE HUNGER
You will feel hungry when you are training for a marathon, a feeling commonly called “runger” within running circles. However, if you feel hungry all the time, it’s time for a dietary change to make sure you can go longer without feeling hungry between meals.
If runger is an issue, ask yourself these questions:
• Are you getting enough protein? Carbs have long been seen as the holy grail to fast running, but protein is important because it stabilizes your blood sugar and helps you feel fuller longer.
• Are you eating enough before a run? Running on an empty stomach can often lead to sluggish workouts and clawing hunger later in the day.
• Are you eating often enough? If you are hungry after eating three meals, try spacing out the same amount of food into five smaller portions instead. The steadier input of food will help your body maintain stable blood sugar levels and stave off hunger. Also, have a variety of healthy snacks on hand so you don’t turn to calorie-laden food when you are hungry. Think a handful of nuts, a cup of applesauce or a banana.
You will feel hungry when you are training for a marathon, a feeling commonly called “runger” within running circles. However, if you feel hungry all the time, it’s time for a dietary change to make sure you can go longer without feeling hungry between meals.
If runger is an issue, ask yourself these questions:
• Are you getting enough protein? Carbs have long been seen as the holy grail to fast running, but protein is important because it stabilizes your blood sugar and helps you feel fuller longer.
• Are you eating enough before a run? Running on an empty stomach can often lead to sluggish workouts and clawing hunger later in the day.
• Are you eating often enough? If you are hungry after eating three meals, try spacing out the same amount of food into five smaller portions instead. The steadier input of food will help your body maintain stable blood sugar levels and stave off hunger. Also, have a variety of healthy snacks on hand so you don’t turn to calorie-laden food when you are hungry. Think a handful of nuts, a cup of applesauce or a banana.
3. TRY AND TRY AGAIN
Sure, food is fuel, but we’re not built on an assembly line. Your months spent training for a race are there to help you develop your form, your endurance and also your optimal diet. Throughout your training, try eating different types of foods and alter their timing little by little to see what works best. Then use that combination on race day.
Most runners can figure out their ideal diet through trial and error “but with guidance, the time from trial and error to success can be greatly decreased,” says Lauren Antonucci, a registered dietitian and member of the New York City Marathon nutrition team.
Let’s start by taking a look at how our bodies uses different types of food.
Sure, food is fuel, but we’re not built on an assembly line. Your months spent training for a race are there to help you develop your form, your endurance and also your optimal diet. Throughout your training, try eating different types of foods and alter their timing little by little to see what works best. Then use that combination on race day.
Most runners can figure out their ideal diet through trial and error “but with guidance, the time from trial and error to success can be greatly decreased,” says Lauren Antonucci, a registered dietitian and member of the New York City Marathon nutrition team.
Let’s start by taking a look at how our bodies uses different types of food.
The Runner's Food Pyramid
The basic food groups take on a whole new meaning when you are a runner.
The basic food groups take on a whole new meaning when you are a runner.
FOOD AS FUEL
Just as gasoline powers a car, food powers your runs. The right kind of fuel will help your engine run strong as you log your miles. The wrong fuel can hold you back, either through slower times or digestive distress.
Let’s take a moment to understand what’s going on under the hood. Muscle cells have two primary sources of fuel: sugar and fat. Those raw materials can come from the food we eat or from storage within our own bodies.
Dietary carbohydrates are broken down into simple glucose, a form of sugar, which circulates in the bloodstream and powers your cells. The glucose that is not immediately needed is stored as glycogen, another form of sugar, in the muscles and liver. As you run, the body first pulls sugar from your bloodstream and then taps into the stored glycogen as glucose levels start to dip.
The other raw material that fuels your muscles, fat, is used during endurance exercise. Dietary fat must be broken down into fatty acids and other components before it can be used by the muscles, making it less immediately available than carbs and less efficient as a fuel, especially during intense exercise.
Stored body fat, on the other hand, is an excellent fuel source because everyone — even the skinniest of runners — has so much of it. In fact, one of the best changes that happens to your body as you run regularly is that you become better able to use fat as fuel.
Just as gasoline powers a car, food powers your runs. The right kind of fuel will help your engine run strong as you log your miles. The wrong fuel can hold you back, either through slower times or digestive distress.
Let’s take a moment to understand what’s going on under the hood. Muscle cells have two primary sources of fuel: sugar and fat. Those raw materials can come from the food we eat or from storage within our own bodies.
Dietary carbohydrates are broken down into simple glucose, a form of sugar, which circulates in the bloodstream and powers your cells. The glucose that is not immediately needed is stored as glycogen, another form of sugar, in the muscles and liver. As you run, the body first pulls sugar from your bloodstream and then taps into the stored glycogen as glucose levels start to dip.
The other raw material that fuels your muscles, fat, is used during endurance exercise. Dietary fat must be broken down into fatty acids and other components before it can be used by the muscles, making it less immediately available than carbs and less efficient as a fuel, especially during intense exercise.
Stored body fat, on the other hand, is an excellent fuel source because everyone — even the skinniest of runners — has so much of it. In fact, one of the best changes that happens to your body as you run regularly is that you become better able to use fat as fuel.CARBOHYDRATES
What they do: Carbs are “jet fuel for muscles,” says Dr. Jackie Buell, assistant professor of sports nutrition at the Wexner Medical Center at the Ohio State University. Your body breaks down carbohydrates to make glucose that is burned in order to move you forward.
Why you need it: While you’re running, carbs provide you with immediate energy. That’s why sports drinks and pre-packaged fuels like goos and gels are full of easy-to-digest carbohydrates, mostly sugar.
What’s the best pre-packaged energy gel? The Sweethome has done a full review of your options.
However, Dr. Zhaoping Li, professor of medicine and director of the Center for Human Nutrition at the David Geffen School of Medicine at UCLA, says that sports products shouldn’t be your only source of carbs, because if you consume too many carbs at one time, your body can’t absorb them all. Instead, your body will convert those carbs into fat. That’s why runners training for long distances should also take in complex carbohydrates, such as pasta, oatmeal and potatoes, in addition to simple carbs like sugars.
How much is enough: Endurance athletes should try to get 60 to 65 percent of their calories from carbohydrates, says Dr. Buell (and if you’re wondering about running on a low carb, high fat diet — we’ll get to that later).
When to eat it: Before a race, go for the “more digestible, quick sources of carbs for energy,” says Elyse Kopecky, a chef and co-author of “Run Fast. Eat Slow.”, which she wrote along with the Olympic marathoner Shalane Flanagan. Think sugar; this is not the time for whole grain or fiber-enriched foods because they’ll sit in your stomach, which means they won’t get used like they should, and could lead to a race to the Port-a-Potty. That’s why instant oatmeal is better before a race instead of steel cut oats.
Where to find: Complex carbs: Pasta, bread, pretzels, cereals and dairy. Simple sugars: Fruit, sports drinks, goos and gels.
What they do: Carbs are “jet fuel for muscles,” says Dr. Jackie Buell, assistant professor of sports nutrition at the Wexner Medical Center at the Ohio State University. Your body breaks down carbohydrates to make glucose that is burned in order to move you forward.
Why you need it: While you’re running, carbs provide you with immediate energy. That’s why sports drinks and pre-packaged fuels like goos and gels are full of easy-to-digest carbohydrates, mostly sugar.
What’s the best pre-packaged energy gel? The Sweethome has done a full review of your options.
However, Dr. Zhaoping Li, professor of medicine and director of the Center for Human Nutrition at the David Geffen School of Medicine at UCLA, says that sports products shouldn’t be your only source of carbs, because if you consume too many carbs at one time, your body can’t absorb them all. Instead, your body will convert those carbs into fat. That’s why runners training for long distances should also take in complex carbohydrates, such as pasta, oatmeal and potatoes, in addition to simple carbs like sugars.
How much is enough: Endurance athletes should try to get 60 to 65 percent of their calories from carbohydrates, says Dr. Buell (and if you’re wondering about running on a low carb, high fat diet — we’ll get to that later).
When to eat it: Before a race, go for the “more digestible, quick sources of carbs for energy,” says Elyse Kopecky, a chef and co-author of “Run Fast. Eat Slow.”, which she wrote along with the Olympic marathoner Shalane Flanagan. Think sugar; this is not the time for whole grain or fiber-enriched foods because they’ll sit in your stomach, which means they won’t get used like they should, and could lead to a race to the Port-a-Potty. That’s why instant oatmeal is better before a race instead of steel cut oats.
Where to find: Complex carbs: Pasta, bread, pretzels, cereals and dairy. Simple sugars: Fruit, sports drinks, goos and gels.FAT
What it does: Stored body fat is an important source of energy for endurance exercise. Dietary fat helps your body absorb vitamins.
Why you need it: Fat is not the enemy. Your body, especially when it’s running long distances, needs a backup source of fuel when you’re depleted of carbs. Fats also help you feel full, says Ms. Kopecky. Processed foods that strip out fat typically replace them with things like sugar, which leave you hungry for more.
When to eat it: Anytime, though because dietary fats are not quickly converted into fuel, a fat-rich meal isn’t a great idea right before a run.
Where to find it: Eat a mix of fats: saturated, polyunsaturated, and monounsaturated. Saturated fats are found in butter, red meat, dark meat chicken with the skin, coconut oil. Polyunsaturated fats are found in seeds, avocado and fish. Monounsaturated fats are found in olive oil, avocados and some nuts.
What it does: Stored body fat is an important source of energy for endurance exercise. Dietary fat helps your body absorb vitamins.
Why you need it: Fat is not the enemy. Your body, especially when it’s running long distances, needs a backup source of fuel when you’re depleted of carbs. Fats also help you feel full, says Ms. Kopecky. Processed foods that strip out fat typically replace them with things like sugar, which leave you hungry for more.
When to eat it: Anytime, though because dietary fats are not quickly converted into fuel, a fat-rich meal isn’t a great idea right before a run.
Where to find it: Eat a mix of fats: saturated, polyunsaturated, and monounsaturated. Saturated fats are found in butter, red meat, dark meat chicken with the skin, coconut oil. Polyunsaturated fats are found in seeds, avocado and fish. Monounsaturated fats are found in olive oil, avocados and some nuts.PROTEIN
What it does: Protein is not a fuel source, but instead it is a muscle builder or — in the case of runners — a muscle re-builder, re-shaper and re-conditioner.
Why you need it: As you run, you break down muscle. Protein helps your body build that muscle back in the way you need it to keep running, says Dr. Li.
How much is enough: Women should consume three ounces (20-25 grams) of protein with each meal as part of a three-meal-a-day diet, says Dr. Li. For men, four to five ounces (25-30 grams) of protein per meal should be enough. For reference, three ounces of chicken, tofu or meat is about the size of a deck of cards.
When to eat it: Runners should also aim to consume protein within 20 minutes after a workout, says Dr Li. Protein prolongs the period of increased insulin levels after a workout, which helps your body direct glycogen back into muscles and recover.
Where to find it: Fish, chicken, beef, beans, pork, dairy, eggs, quinoa, soy, barley, protein powder (such as whey powder).
What it does: Protein is not a fuel source, but instead it is a muscle builder or — in the case of runners — a muscle re-builder, re-shaper and re-conditioner.
Why you need it: As you run, you break down muscle. Protein helps your body build that muscle back in the way you need it to keep running, says Dr. Li.
How much is enough: Women should consume three ounces (20-25 grams) of protein with each meal as part of a three-meal-a-day diet, says Dr. Li. For men, four to five ounces (25-30 grams) of protein per meal should be enough. For reference, three ounces of chicken, tofu or meat is about the size of a deck of cards.
When to eat it: Runners should also aim to consume protein within 20 minutes after a workout, says Dr Li. Protein prolongs the period of increased insulin levels after a workout, which helps your body direct glycogen back into muscles and recover.
Where to find it: Fish, chicken, beef, beans, pork, dairy, eggs, quinoa, soy, barley, protein powder (such as whey powder).FRUITS & VEGETABLES
What it does: Fruits and vegetables are other forms of carbohydrates. They contain vitamins and minerals, while also having antioxidant and anti-inflammatory benefits.
Why you need it: The antioxidant and anti-inflammatory properties in fruits and vegetables seem to help ease muscle soreness and limit injuries, says Dr. Li.
When to eat it: Anytime. But if you’ve had GI distress while running and/or in long races, try to limit raw fruits and vegetables 24-48 hours before a long run. (Cooked may work better for you.)
Good sources: All fresh fruits and vegetables are good, but if you’re looking to narrow it down and eat those that pack the most anti-inflammatory punch, pick berries (blueberries, strawberries, raspberries), stone fruits (peaches, plums, cherries), and a rainbow of vegetables (kale, sweet potatoes, red bell peppers.)
Or try some delicious beetroot juice. In one study, cyclists who ingested half a liter of beetroot juice before a 2.5-mile or a 10-mile time trial were almost 3 percent faster than when they rode unjuiced. They also produced more power with each pedal stroke.
What it does: Fruits and vegetables are other forms of carbohydrates. They contain vitamins and minerals, while also having antioxidant and anti-inflammatory benefits.
Why you need it: The antioxidant and anti-inflammatory properties in fruits and vegetables seem to help ease muscle soreness and limit injuries, says Dr. Li.
When to eat it: Anytime. But if you’ve had GI distress while running and/or in long races, try to limit raw fruits and vegetables 24-48 hours before a long run. (Cooked may work better for you.)
Good sources: All fresh fruits and vegetables are good, but if you’re looking to narrow it down and eat those that pack the most anti-inflammatory punch, pick berries (blueberries, strawberries, raspberries), stone fruits (peaches, plums, cherries), and a rainbow of vegetables (kale, sweet potatoes, red bell peppers.)Or try some delicious beetroot juice. In one study, cyclists who ingested half a liter of beetroot juice before a 2.5-mile or a 10-mile time trial were almost 3 percent faster than when they rode unjuiced. They also produced more power with each pedal stroke.
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