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Runners' nutrition strategies from "summary" of Born to Run by Christopher McDougall
Runners need to fuel their bodies with the right nutrition in order to perform their best in races. A balanced diet of nutrient-rich foods, including carbohydrates, protein, and healthy fats, is important for athletes to maintain their energy levels and improve their endurance. Hydration is also an important component of a runner's diet.- Eating a balanced diet that consists of proteins, carbohydrates and fats is the foundation for a nutrition strategies plan for runners.
- Aiming to have most of your calories come from whole foods such as complex carbohydrates, healthy fats and lean sources of protein will benefit your running performance.
- Consuming foods rich in minerals and vitamins ahead of a race or long run will help build an adequate nutrient store to draw on throughout.
- It is important to eat enough food to fuel your runs while not overdoing it as overly heavy meals can lead to sluggishness and feeling overwhelmed.
- Consider supplementing with pre and post-run snacks and drinks that contain electrolytes in order to replace those lost through perspiration while running.
- Hydrating before, during and after running is essential to keep energy levels up and reduce fatigue.
- Choosing snacks and meals based around whole grains, fruit and vegetables and natural sources of sugar provides ideal energy sources and helps maintain optimal hydration levels.
- For longer races and runs, planning ahead and packing portable snacks and drinks that provide quick bursts of energy is key for training success.
