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- Rajeev Patel |
It's a relatively ignored fact that nutrition is one of the most important parts of a running regimen, be it a regimen for a 10K or one for a marathon. Eating the right kind of food at the right times is very essential. Another key element of a successful exercise program is hydration i.e. drinking the appropriate fluid at the right time.
Let's talk about food groups, vitamins and supplements and hydration.
Carbohydrates, the fastest way for the body to get sugar for energy, are the body's primary source for energy for running or any other form of aerobic exercise. Carbs, as they are often referred to, are converted by our bodies to glucose. This glucose is either immediately used for energy by the body or stored away into muscles as glycogen. It is these very glycogens that our bodies use when running. The longer one runs, the more the glycogen reserves get depleted. Once they are gone, we hit what is traditionally known as the "wall". Another term is "bonking" i.e. I bonked at mile 20.
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Carbohydrates are either Simple or Complex. Simple carbs are basic sugars and examples are candy, fruit and sodas. Avoid these as far as possible. Complex carbs, unlike the Simple kind, provide energy for a longer period. Common foods that are classified as Complex carbs are cereals, pasta, breads, rice, potatoes, and vegetables. It's important that you maintain a diet high in complex carbohydrates to support your running program and meet your sports nutrition needs.
Everything that you eat that is not used by the body gets convetred to fat and is stored away. Excess carbs get convetred to fat as do excess proteins.
Fat comes in three types: Saturated Poly-unsaturated Mono-unsaturated
Saturated Fat These are fats that remain solid at room temperature.Common examples are red meat and dairy products. These fats, required by our bodies, should make up at most 10% of the overall caloric intake.
Poly-unsaturated Fat These fats stay semi-solid at room temperature e.g. margarine, butter, vegetable oils. These fats are definitely better than saturated fats.
Mono-unsaturated Fat Mono-unsaturated fats are liquid at room temperature e.g. olive oil and most other natural oils. Recent studies have shown that diets with a higher proportion of mono-unsaturates seem to reduce the risk of heart disease. It is recommended that one obtain 20 to 25% of one's daily calories from fats with the majority of those coming from mono-unsaturated fats.
Proteins are needed to repair and build muscles that suffer micro-tears when running. These tears are repaired using proteins. In addition, proteins expedite the absorption of carbs into the muscles.Meats, eggs, beans and nuts are common examples of foods that contain significant amounts of protein. Runners need to get 10 to 20% of their daily calories from protein.
Is water the best fluid to drink when running?
Water makes up 60-70% of our bodies. It does not provide any energy but is extremely vital in the functioning of our bodies. Our muscles work very hard when we run, producing large amounts of heat. Water helps to regulate the core temperature of the body.
As a runner, you will need to replace large amounts of fluids and salts lost through sweat. If you are thirsty during a run, it is generally too late. It is imperative that you drink 6-8 ounces of water every 15-20 minutes when running. The danger of relying solely on water during really long runs is that the large amounts of water imbibed can lead to a condition, called hyponatremia (low sodium). This happens because the concentration of sodium becomes dangerously low with the added water. It is recommended that you drimk a sports fluid like Gatorade, Powerade or Cytomax when running to replenish the electrolytes lost during exercise.
Generally, if one eats right, one does not need additional vitamins or supplements. Eating right means getting plenty of fresh fruits and vegetables in addition to non-processed foods every day.
Studies have shown that runners tend to benefit from consuming anti-oxidants like Vitamin C and Vitamin E.