The Runners Nutrition Guide

Top performing athletes and runners must pay attention to their diet, hydration and nutrition in order to maintain their fitness levels. Without a proper nutrition runners and athletes will fail to reach peak performance levels. Therefore a well balanced diet is necessary, consisting of appropriate amounts of fats, vitamins, minerals, proteins and carbs. Here are some Nutritional Guidelines for Runners, cyclists and endurance athletes in order to maintain a healthy nutritional balance: • Fats – approx. 20-25% of your diet should contain fat. Focus on essential fats (omega-3 fats) and avoid saturated fats and foods high in cholesterol. • Vitamins – in order to neutralize the free radicals (they damage or destroy cells) generated through intense exercise take antioxidants, found in vitamins A, C and E, and in antioxidant alkaline water. • Protein – approx. 15-20% of your diet should contain protein. Focus on ‘healthy’ and low fat proteins such as from fish, lean meat, whole grains, poultry and dairy products (low fat). • Carbs – they are the most important part of a runners nutrition plan (best source for energy) and should make up 60-65% of your diet. Focus on potatoes, whole grain pasta & bread, and fruits and carbs rich vegetables. • Calcium & Sodium – calcium is essential for athletes, cyclists and runners, as it prevents stress fractures. Sodium and other electrolytes are lost when we sweat and need to be replaced. Sport drinks or Sodium/Calcium sources replace those lost amounts. Sports / Runners Nutrition Mistakes In order to maintain peak fitness and performance levels, you have to think ahead and try to avoid some of these common mistakes: Not Enough Water / Sports Drinks – Athletes and runners need to focus on how much they drink before, during and after exercise as dehydration may greatly influence performance. 10-20 oz of fluid before exercise, 8-10 oz of fluid every 30 minutes during exercise, and 20-24 oz of fluid after the exercise for every pound lost. Check your urine whether it is bright and light in colour, indicating you are well hydrated. Not Replenish Lost Energy – eating within 30 minutes after exercise (e.g. carbs, nutrition bars, smoothies) rebuilds glycogen / glucose in order to prevent muscle soreness and stiffness Not Enough Iron – this can cause anemia (especially in female athletes) and results in fatigue and poor performance. Consider iron-rich foods such as salmon, tuna, dark meats, iron-fortified cereals and vitamin C.