Fitness Nutrition Guidelines
Some people often wonder what a runner's diet is made up of. Here's an interesting article that shows how food is important in running as it is related in performance.
From Jesslyn Bass
Nutrition is an important, but often misunderstood, part of the running equation. Food is fuel, and as athletes, we need more fuel, and better fuel, as we increase distance or intensity. By making small dietary changes, staying away from fad diets, and understanding what our bodies need, we can successfully build our own eating styles that provide each of us personally with what we need to reach our goals. By first examining the proper eating habits, then examining what we eat (or what we should eat), and finally examining our hydration needs, we can establish a set of guidelines to form the base of our individual sports nutrition plans. Our eating habits can be broken down into sections of when we eat, how often we eat, how much we eat, and what to eat and what not to eat.
When?
If you think of your energy needs on an hourly basis instead of a daily basis, you may realize that your eating your biggest meal and then doing nothing, whereas you hardly eat at all before your runs.
If you think of your energy needs on an hourly basis instead of a daily basis, you may realize that your eating your biggest meal and then doing nothing, whereas you hardly eat at all before your runs.
This isn’t a useful way to eat. You should eat a bigger breakfast and lunch and a smaller dinner, as well as snacks at the right time. For instance, if you plan to go to work, run, then come home and relax. You would want to eat a nice hardy breakfast to get you started, have a medium sized lunch and then have an energy-packed snack about ½ hour before your run. Then you can have a smaller dinner to help your after-run recovery. So, think about when you need the energy and plan your meals and snacks accordingly.
How Often?
If you run daily, you can expect to need to eat about every 3-5 hours. Even if you don’t run daily, 5 hours is an acceptable amount of time between meals/snacks. It’s important that you avoid long periods without eating to avoid wide swings in your blood sugar levels, which aren’t good for your body or your running. If you commit to eating every 3-4 hours and plan ahead to have healthy foods when you need them, it is much easier to make the commitment to eat healthier and stay away from the vending machine. Remember, skipping meals or skimping on calories does not support the goal of training with adequately fueled muscles.
If you run daily, you can expect to need to eat about every 3-5 hours. Even if you don’t run daily, 5 hours is an acceptable amount of time between meals/snacks. It’s important that you avoid long periods without eating to avoid wide swings in your blood sugar levels, which aren’t good for your body or your running. If you commit to eating every 3-4 hours and plan ahead to have healthy foods when you need them, it is much easier to make the commitment to eat healthier and stay away from the vending machine. Remember, skipping meals or skimping on calories does not support the goal of training with adequately fueled muscles.
How Much?
As a runner, our bodies need more fuel, thus more food, than the average sedentary person. It is a good assumption that if you are running 15 or more miles per week, you should not be consuming less than 2000 calories per day, even if you are trying to lose weight. (Remember, when you eat them during the day is important too.) If you running 25 miles per week you should average closer to 2500 calories a day.
As a runner, our bodies need more fuel, thus more food, than the average sedentary person. It is a good assumption that if you are running 15 or more miles per week, you should not be consuming less than 2000 calories per day, even if you are trying to lose weight. (Remember, when you eat them during the day is important too.) If you running 25 miles per week you should average closer to 2500 calories a day.
What and What Not to Eat?
Now for the meat of the subject, what to eat and what not to eat. Think of what you consume as a list. Fruits and vegetables should be on the top of the list (meaning you eat the most of those per day), then grains and legumes, followed by lean meat or soy products, then lowfat milk products, and, the very least, sweets and fat. Occasionally, but not always, listen to your cravings. They could be a result of too low a fat intake or low blood sugar, both common problems among runners who don’t eat enough. So, if you have nutritious cravings, give into them. A steak and potatoes night isn’t going to throw you off your diet. Perhaps add a green salad or have fruit for dessert and you’re set; craving eliminated. But if you are constantly craving candy or donuts, it’s not likely your body needs them. Have a piece or two of candy a day, but try to cut out other sugars. As far as donuts, well, don’t give in often, never if possible.
Now for the meat of the subject, what to eat and what not to eat. Think of what you consume as a list. Fruits and vegetables should be on the top of the list (meaning you eat the most of those per day), then grains and legumes, followed by lean meat or soy products, then lowfat milk products, and, the very least, sweets and fat. Occasionally, but not always, listen to your cravings. They could be a result of too low a fat intake or low blood sugar, both common problems among runners who don’t eat enough. So, if you have nutritious cravings, give into them. A steak and potatoes night isn’t going to throw you off your diet. Perhaps add a green salad or have fruit for dessert and you’re set; craving eliminated. But if you are constantly craving candy or donuts, it’s not likely your body needs them. Have a piece or two of candy a day, but try to cut out other sugars. As far as donuts, well, don’t give in often, never if possible.
Let's break this down further to specifically what it is we need to eat for good sports nutrition.
What we need to know now for good fitness nutrition is what we need to obtain from our food. Our food is made up of carbohydrates, proteins, and fats (as well as vitamins, minerals, and the like). Much debate has been heard on what the right amount of each of these components we need, but most of those diets are making the assumption that you are sedentary. For runners, a good healthy diet is made of approximately 50-55% carbs, 15-20% protein, and 30% fat. Unfortunately as with calories, you can’t just eat the right amount, but you also have to eat the right kind.
Let's look at each individual component.
Carbohydrates
Carbohydrates convert in our body to glucose. Glucose is used by the body for energy or stored in the muscles and liver as glycogen, which is used later for energy.
Carbohydrates convert in our body to glucose. Glucose is used by the body for energy or stored in the muscles and liver as glycogen, which is used later for energy.
So carbs provide energy. However, our ability to store carbs as glycogen is limited, so we need to replenish often instead of gorge ourselves once or twice a day. When glycogen stores are depleted, you will feel fatigue and have difficulty keeping up with the original pace of your run. Carb-heavy foods also provide nutrients that are essential for our good health. Fruits and vegetables contain over 500 kinds of phytochemicals, which protect against cancer, heart disease, arthritis, and wrinkles. Variety is the key to getting the nutrients you need most.
Carbs should make up about 50% of your diet. This should primarily be from fruits, vegetables, and whole grains. Simple carbs, like sugar, honey, and GU should make up no more than 10% of your daily diet. A good way to know you are getting the right amount is to eat about 10 servings of grains, 7 servings of fruit, 4 of vegetables, and 3 of dairy per day. (Remember, a serving of grains is 1 piece of bread, a serving of fruit is 6 oz of orange juice, etc. The amount of mashed potatoes you’d get at most restaurants would be more than enough for your 4 vegetables a day.)
Proteins
Protein builds muscles and tendons, repairs broken down muscles, and regulates hormones. Every part of our bodies are made of protein. The muscles, bones, blood, immune cells, tendons, ligaments, skin, and hair all are made of protein. Runners need more protein than sedentary people because we have more need for muscle repair and recovery, which is proteins biggest job. Because of this, a deficiency of protein causes fatigue and slow recovery. To get an adequate amount of protein each day, we should consume approximately 5-6 ounces of lean meat (notice: ounces not servings, and lean meat, not greasy hamburgers) or 2-3 servings of soy per day. The 3 servings of lowfat dairy you should eat will help with your protein as well.
Protein builds muscles and tendons, repairs broken down muscles, and regulates hormones. Every part of our bodies are made of protein. The muscles, bones, blood, immune cells, tendons, ligaments, skin, and hair all are made of protein. Runners need more protein than sedentary people because we have more need for muscle repair and recovery, which is proteins biggest job. Because of this, a deficiency of protein causes fatigue and slow recovery. To get an adequate amount of protein each day, we should consume approximately 5-6 ounces of lean meat (notice: ounces not servings, and lean meat, not greasy hamburgers) or 2-3 servings of soy per day. The 3 servings of lowfat dairy you should eat will help with your protein as well.
Fats
Eating a very lowfat diet is just as bad as eating a very high fat diet. Lowfat diets contribute to moodiness and depression. As runners, our bodies need fat. Fat helps us feel full. A deficiency of omega-3 fats (found in fatty fish and flaxseed oil) leads to higher risk of heart disease and arthritis. While a diet rich in monounsaturated fats cuts cholesterol and heart disease risk.
Eating a very lowfat diet is just as bad as eating a very high fat diet. Lowfat diets contribute to moodiness and depression. As runners, our bodies need fat. Fat helps us feel full. A deficiency of omega-3 fats (found in fatty fish and flaxseed oil) leads to higher risk of heart disease and arthritis. While a diet rich in monounsaturated fats cuts cholesterol and heart disease risk.
Trans Fat and Saturated Fat
Trans fat, the worst of the fats, raises LDL, bad cholesterol, and lowers HDL, good cholesterol. Saturated fat, still a net bad fat, raises both HDL and LDL. But our bodies do need saturated fat in small amounts. You don’t have to try to get saturated fat though, it will find you. Saturated fat is found in whole milk, butter, cheese, ice cream, red meat, chocolate, and coconut products. Trans fat is found in most margarines, fast foods, and vegetable shortening. It is also found in many many prepackaged, processed foods. You should try to avoid processed foods such as chips and crackers, fried foods especially those that have been deep-fried, and baked goods listing “partially hydrogenated vegetable oil”. Saturated fat should not be more than 10% of your diet. Trans fat should be kept to the smallest amount possible.
Trans fat, the worst of the fats, raises LDL, bad cholesterol, and lowers HDL, good cholesterol. Saturated fat, still a net bad fat, raises both HDL and LDL. But our bodies do need saturated fat in small amounts. You don’t have to try to get saturated fat though, it will find you. Saturated fat is found in whole milk, butter, cheese, ice cream, red meat, chocolate, and coconut products. Trans fat is found in most margarines, fast foods, and vegetable shortening. It is also found in many many prepackaged, processed foods. You should try to avoid processed foods such as chips and crackers, fried foods especially those that have been deep-fried, and baked goods listing “partially hydrogenated vegetable oil”. Saturated fat should not be more than 10% of your diet. Trans fat should be kept to the smallest amount possible.
Polyunsaturated Fat
Polyunsatureated fat lowers LDL, which is bad cholesterol, and raises HDL, which is good cholesterol. Polyunsaturated fat is found in corn, soybean, safflower, and cottonseed oil, as well as in fish. Omega-3 fats are polyunsaturated fats.
Polyunsatureated fat lowers LDL, which is bad cholesterol, and raises HDL, which is good cholesterol. Polyunsaturated fat is found in corn, soybean, safflower, and cottonseed oil, as well as in fish. Omega-3 fats are polyunsaturated fats.
Monounsaturated Fat
Monounsaturated fat also lowers LDL levels and raises HDL levels. Monounsaturated fats may also reduce risk for several kinds of cancer. It is found in olives, olive and canola oil, avocados, and nuts. Now that we understand more about what we should eat, let's not forget the much-overlooked topic of what we should drink.
Monounsaturated fat also lowers LDL levels and raises HDL levels. Monounsaturated fats may also reduce risk for several kinds of cancer. It is found in olives, olive and canola oil, avocados, and nuts. Now that we understand more about what we should eat, let's not forget the much-overlooked topic of what we should drink.
Hydration is usually left out of nutrition, but it shouldn’t be. Being well hydrated is a must for runners. 60-70% of our bodies are made of water. And, during exercise, our body produces more heat, thus causing sweat to cool us down. When we sweat out our water supply, we must consume more water to keep our core temperature down.
Water has also been proven to aid in weight loss. It helps you feel full while eating less, quenches thirst without adding calories, and allows your body to function at its top capability. 70% of our muscles are made of water. Being hydrated helps give muscles that toned, muscular look so many people desire. Metabolism is a chemical process that requires water, which means if you are dehydrated you will not be burning calories as efficiently, whether you are sleeping or running.
Water is equally important for your skin. Being hydrated will help your skin look (and be) healthy.
If you run for 60 min or less, water alone should be fine for your hydration. If you run for more than an hour at a time, you’ll need to replenish electrolyte as well. (Sports drinks and energy gels usually have enough electrolytes to keep you covered.) Doing this will improve your performance by delaying dehydration and maintaining a high blood-sugar level during exercise. It also lowers the risk of catching a cold by boosting your immune system.
If you run for 60 min or less, water alone should be fine for your hydration. If you run for more than an hour at a time, you’ll need to replenish electrolyte as well. (Sports drinks and energy gels usually have enough electrolytes to keep you covered.) Doing this will improve your performance by delaying dehydration and maintaining a high blood-sugar level during exercise. It also lowers the risk of catching a cold by boosting your immune system.
posted by CloudNine at Sunday, January 29, 2006
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