Marathon and Half-Marathon (14 page)

• Grains such as brown rice, quinoa, amaranth, kasha, and wild rice

• Whole and sprouted wheat bread and whole wheat pasta

• High-fiber and whole grain cereal

• Brightly colored fruits and vegetables

• Dark-green and leafy vegetables

Good and bad fat

We have all read about the hazards of too much fat, but too little fat or none at all is also bad. The best or healthiest sources include omega-3 fatty acids. These are essential nutrients that help your body to function properly. Salmon, tuna, flaxseed oil, canola oil, soybean oil, fortified eggs, and dairy products are just a few of the options for including omega-3 fatty acids in your diet. Other healthy fat choices include olives, nuts, seeds, vegetable oil, and avocado.

One serving of fat equals 1 teaspoon of oil. Try to limit your amount of added fats to three to six servings per day.

Bad fats such as trans-fatty acids should be avoided or consumed only on rare occasions. Trans-fatty acids are commonly found in highly processed food products, including some margarines, and usually in fast foods and snack foods as well as in commercially baked cookies, muffins, and cakes. Look at the “Nutrition Facts” label and aim to get as close as possible to “0 trans fats.”

The vegetarian runner

Being a vegetarian means different things to different people. Some vegetarians eat fish and chicken; others abstain from all animal products, including dairy products. Regardless of the type of vegetarian you are, the basic principles of healthy eating remain. Remember, it’s all about a well-rounded, wholesome diet that remains flexible to allow a moderate amount of “treats.” Vegetarians who don’t eat any seafood or meat can easily miss out on some vitamins and minerals that are difficult to find in a strict vegetarian diet. These nutrients include protein, calcium, iron, zinc, vitamin B12, and vitamin D. Fortified foods such as breakfast cereals, textured soy products, and soy beverages provide many of these key nutrients. A multivitamin and mineral supplement would also be a worthwhile investment. Alternative protein sources such as tofu, beans, lentils, nuts, seeds, soy beverages, and meat analogues provide adequate protein when eaten in the correct amounts.

If you are unsure whether you are meeting all your energy and nutrient requirements, or if you need additional supplementation, consult a registered dietitian. If you are experiencing unusual fatigue, you should make an appointment to see your physician to have your iron stores (ferritin) checked.

Daily Meal Planning and Calorie Levels

Now that you have read about the nutrients your body needs to be well fueled for running, your next questions might be: how do I get all this good nutrition in and how much do I need? It may sound more complicated than it is. Says Dallas Parsons, your daily energy requirement (caloric needs) is determined by four main factors: resting metabolic rate, thermal effect of food, daily activity, and purposeful exercise. As a runner, 55 to 60 percent of your calories should come from carbohydrates, 15 to 20 percent from protein, and the remaining 20 to 25 percent from fat. Despite all the numbers and serving recommendations, there is no prescription diet that meets everyone’s needs. Always adapt recommendations to your personal preferences and requirements.

Insights into smart
meal planning for
runners

• These are essential kitchen tools for a busy athlete: indoor grill, steamer, and slow cooker.

• Make a 1-week meal plan. Figure out how many dinners and lunches you need. Think about your training and whether you need anything special, such as sport-drink powder.

• Buy a small chalkboard for the kitchen and use it for a running list of foods that need to be replenished.

• Keep your kitchen well stocked with foods that are handy in a pinch, such as frozen meats, breads and vegetables, canned beans, tomato sauce, pasta, and dried fruit.

• Go shopping every week for fresh fruits and vegetables.

• Make double the recipe and freeze leftovers, or take them for lunch.

• Scout out some simple recipes. Ask your running mates for their favorite quick recipe.

• Pack lunches, snacks, training food, and fluids the night before.

• Keep a food journal to ensure you are eating a complete and adequate diet. Reflect on your entries for clues on how to improve your eating habits.

Estimating your daily calorie needs

Calories

30–32 cal/kg (2.2 lb.) body weight per day on rest days 33–38 cal/kg body weight per day on 1-hour running days 39–43 cal/kg body weight per day on 2-hour running days 44–50 cal/kg body weight per day on 3-hour running days

Carbohydrates

4–5 g/kg/day on recovery days

5–6 g/kg/day for 1 hour of running

7–8 g/kg/day for 2 hours of running

8–9 g/kg/day for 3 hours of running

Protein

1.0–1.2 g/kg/day for an adult runner to maintain mass 1.2–1.4 g/kg/day for an adult runner building muscle mass
Note:
2.0 g/kg/day is the maximum usable amount of protein for adults.

Fat

Minimum 1.0 g/kg/day for an adult runner, depending on energy needs

Table 9
Food-Group Servings Based on Calorie Level

The Basics of Eating for Training and
Competition

Before running, why should I eat?

Eating before running has three functions: to top up muscle, liver, and glycogen stores; to ensure adequate blood sugar levels; and to prevent hunger before and during exercise.

What runners eat is just as important as why they eat

Try to choose lower-fiber, carbohydrate-rich foods such as breads, grains, cereals, fruits, and vegetables. Include small amounts of protein. If, for example, you eat 2 to 4 hours before you run, sources of protein might include 2 ounces (56 grams) of lean meat, 2 tablespoons (30 milliliters) of peanut butter,
³
/4 cup (180 milliliters) of low-fat yogurt, 1 cup (250 milliliters) of milk or
¹
/2 cup (125 milliliters) of cottage cheese, and 1 egg. Avoid high-fat foods. On race day, eat only familiar foods. Try out your pre-race meal during training to ensure that it agrees with your stomach. If you suffer from a nervous stomach and have difficulty eating before races, try a liquid meal such as a fruit smoothie or a meal-replacement drink. Your pre-running meal should be low in fat, low in fiber, and high in carbohydrates. And remember to show up to training well hydrated. Drink 2 cups (500 milliliters) of fluid 2 hours before.

How much should I eat?

Sport dietitian Dallas Parsons says pre-workout food choices vary widely among runners. The best advice is to experiment during training. This will help you find a pre-race meal that works for you. If you are racing out of town, be sure to plan your pre-race meal. Ask yourself: what will I eat, when will I eat it, and where will I get it?

Use the guidelines in table 10 to start.

Table 10

Is it okay to eat sugar before I exercise?

Some runners are concerned that they may experience a drop in blood sugar levels and energy if they eat carbohydrates in the hour prior to exercise. Research shows that although an increase in plasma insulin following carbohydrate ingestion in the hour prior to exercise can result in temporary low blood sugars during subsequent exercise, there is no convincing evidence that this is always associated with impaired running performance. With that said, individual practice should be based on individual experience.

If this is a concern, avoid eating simple sugars (for example, candy, gels, sport drinks) 30 to 45 minutes before training. The night before your race, eat a mixed meal that includes carbohydrates, protein, and vegetables. Here are some examples:

• pasta with tomato-vegetable sauce, shrimp, chicken, or lean ground meat

• tofu and vegetable stir-fry over rice or noodles

• bean-and-vegetable soup with salad, bread, and milk

• grilled fish, steamed vegetables, and brown rice

If eating 2 or more hours before running, eat a small high-carbohydrate meal that is low in fat and has a minor amount of protein for lasting energy. For example:

• low-fat yogurt, with low-fat granola with raisins

• bagel with peanut butter and honey and juice

• ready-to-eat cold cereal with low-fat, flavored soy milk

• oatmeal with 1 percent milk and a piece of fruit

• pita pocket with vegetables and tuna, grapes, and arrowroot cookies

• chicken breast with rice, steamed vegetables, and fruit yogurt

Best foods for recovery

During training or races, your body loses fluids and uses a lot of muscle glycogen. Carbohydrates and water are what your body needs to replenish. If you’re dehydrated and glycogen-depleted, your body cannot recover and perform well during subsequent training. As part of your training, make it a habit to drink at least 2 cups (500 milliliters) of fluids as soon as you can after finishing a run. Ideally, refuel 10 to 15 minutes post-exercise.

If eating 1 hour before running, drink a liquid meal such as a yogurt-and-fruit smoothie or meal-replacement drink. Sport bars are another alternative, but be sure to choose one that provides at least 30 grams (1 ounce) of carbohydrate and less than 10 grams of protein. Consider the following options: