Here are some general recommendations on how to structure your lifestyle to maximize your running performance.
Please note, I am not a nutritonist, and these recommendations were provided by the Road Runners Club of America. Use common sense when applying any of these recommendations to yourself, and seek the guidance of a physician or nutrtionist. If you would like to speak with a nutritionist about your individual and specific needs, let me know and I can provide some resources for you.
General Guidelines
Examples of Protein-Rich Foods:
Examples of meals providing carbs and protein:
Pre-Run
It is not necessary to eat before any runs shorter than 90 minutes. However, if you would like to eat something, try to do so a minimum of 90 minutes before your run. Make sure to give yourself time to use the restroom before starting your run. In this time you can also have a cup of coffee if it is part of your typical morning routine. Try to get a combination of carbs and protein, staying away from anything high in fiber.
Examples:
Please note, I am not a nutritonist, and these recommendations were provided by the Road Runners Club of America. Use common sense when applying any of these recommendations to yourself, and seek the guidance of a physician or nutrtionist. If you would like to speak with a nutritionist about your individual and specific needs, let me know and I can provide some resources for you.
General Guidelines
- Eat foods that are protein and carbohydrate rich
- Eat a variety of vegetables and fruit with every meal
- Eat real foods that you purchase on the outside perimeter of the grocery store
- Make the most of fresh foods that are in season
Examples of Protein-Rich Foods:
- 2 small eggs
- 30 grams of cheese
- 200 grams of yogurt
- 35-50 grams of meat, fish or chicken
- 2 cups cooked pasta (100% whole grain if possible) or 3 cups of rice (brown is best)
- 60 g of nuts or seeds
- 150 g of lentils
- 200 g of baked beans
Examples of meals providing carbs and protein:
- Cereal with milk and fruit
- Fruit with yogurt
- Sandwich with meet and vegetables
- Meat stir fry with vegetables and rice or noodles
Pre-Run
It is not necessary to eat before any runs shorter than 90 minutes. However, if you would like to eat something, try to do so a minimum of 90 minutes before your run. Make sure to give yourself time to use the restroom before starting your run. In this time you can also have a cup of coffee if it is part of your typical morning routine. Try to get a combination of carbs and protein, staying away from anything high in fiber.
Examples:
- Bagel/toast with peanut butter, banana on the side
- Coffee with toast with peanut butter
- Cereal with milk
- Larabar/Other bar that is low in fiber
- Peanut butter & jelly sandwich