Dietary Advice

Runners should not overlook the importance of diet and nutrition because if they eat and drink the right things whilst training properly they will undoubtedly perform better.

The more health conscious runner will already be aware of the benefits of a balanced diet. In reality, however, good dietary practice can easily be neglected - meaning many runners do not give their body what it needs to achieve its full potential.

So what is a balanced running diet?

Carbohydrates (60-65%)
Carbohydrates provide the runner with fuel. Simple carbohydrates (including fruit and sweets) are the most basic form of sugar and provide a quick, short energy burst that doesn’t last. Complex carbohydrates, on the other hand, such as cereals, pasta, breads, rice, potatoes and vegetables deliver sustainable energy on a more consistent, long term basis. A runner’s diet should be high in these complex carbohydrates and should be eaten on a ‘little and often’ basis to maintain sufficient glycogen in the muscles to prevent ‘hitting the wall’.

Fats (20-25%)
Your body does need fat – just the right type in the right amounts. Saturated fats, as found in red meat and dairy products are required by the body in small amounts and should make up just 10% of your overall calorie intake. Mono-unsaturated fats include olive oil and most other natural oils and are the healthiest fats. These fats should make up the majority of daily fat intake.

Protein (10-20%)
Protein helps to build muscle and tendons, repair the muscles in need of it and regulate hormones. Meats, eggs, beans and nuts are common examples of foods that contain significant amounts of protein.

Water
Water regulates the body’s core temperature via perspiration, so runners need to continually hydrate themselves whatever the outside temperature. It is best to stagger drinking throughout the day rather than drink large amounts in a short space of time, and to remember to replace extra water lost from a run.

If a runner feels thirsty this is the body’s way of saying it is already dehydrated. It is important to take a considered approach, particularly on race days, as although runners need to stay as hydrated as possible, they should not resort to drinking copious amounts during the day.

Further advice

ASICS Running Clinics Pro Team can offer advice on training - click the links below to see their advice.

	Dietician Day to day eating for training & recovery Competition day eating Hydration for Runners Recovery Dietary Supplements