Nutrition is imperative for a good run. It’s important to fuel your body in the right way so that you can have sustainable energy to run with no discomfort. There are basically three key nutrients that are key to understanding nutrition for running: carbohydrates, protein, and healthy fats. Carbs are the main fuel for your body’s engine. The harder you work, the more carbs you need to keep going, so definitely eat more before longer runs. In terms of carbs, complex carbs are better for sustained energy. However, the complex carbs that largely makeup our diet like fruits, vegetables, and whole grains have high fiber content and aren’t always the best choice before a run. It is suggested to eat an easily digestible form of carbohydrate to raise blood sugar and provide energy.
Protein is our second nutrient. Protein can help to slow the rate at which carbs are released into the bloodstream, providing a long term source of energy. Because this type of energy is sustained over a long period, it means that less of it will need to be consumed during the run.
Last but not least, healthy fats. During low to medium-intensity exercise-- that means long distance runs-- our bodies will first make energy from available fat sources. With fat used as fuel, runners usually crave less junk food and don’t need to refuel as often.
Some key things to remember: don’t be scared of fats! While you may feel like eating fats is going to translate directly into added body fat, that is most definitely not the case! Healthy fats are an essential part of pre and post workout fuel. The same thing goes for carbs.
Another thing— know that stomach issues are still bound to happen. It’s inevitable to have an off day. Sometimes our stomachs just don’t hold up and cramps happen; sometimes it’s too hot outside and we feel lightheaded; and sometimes we are just not in the mood. All of those things are completely okay; all that matters is that you stick with it.
Most important thing I've learned— stay hydrated, even when it’s not hot out. It can really be a game changer, so remember to drink a lot the whole day leading up to your run.
A simple yet helpful tip is to always keep healthy snacks around. Having healthy snacks and food around you can really change your mindset and help you embrace a health diet. My favorite is just a banana with peanut butter— really easy and so fulfilling to nourish and fuel your body the right way!
Some more easy snacks:
Dates with nut butter
Dates have the ideal ratio of carbs to protein (3:1) which provide sustained energy.
Handful of nuts
Nuts are a great blend of carbs, protein, and dat which provide a lasting feeling of fullness and sustained energy.
Banana and nut butter
This is a very common snack for runners (and my personal go-to). Bananas are filled with potassium, manganese, and carbohydrates that provide energy and reduce muscle cramps. Its combination with nut butter slows the absorption of carbohydrates and creates a steady blood sugar flow for longer energy.
Avocado toast
Kind bar
Fruit cup with yogurt
Rice cake with nut butter