Best Food for Runners - part deux

So, in response to my previous post about the best foods for runners and the questions I posed - I scoured the internet as well as my nutrition class’s notes and text books. Basically, what I realized was, YES, wow - these articles are telling you about some great basic foods to eat based on the nutrition they supply for a runner, but they lack the in depth details about how you should consume these foods for best results. I cannot entirely answer these questions as a blog isn’t the most complete forum, and especially because everyone is different, but know the answers below are sufficient for the general population:

When you should eat, What: Depends on the type of run/ work out you are doing...
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Short Runs and Sprint Workouts (up to 4 miles) - You do not need to eat right before or during this type of workout.  I would suggest carbs before the workout, unless it’s the first thing you do in the morning and then eat more protein based foods after to help repair your muscles after the workout. Be mindful you are not going for a long time and as a result, using quick twitch muscles and ATP energy.  The best way to recover is with protein - like the previously suggested post some of the best sources of protein are eggs, tuna, and quinoa.  To reiterate, one of the amazing benefits of quinoa is that it is one of the few complete proteins and thus contains all the amino acids needed to fully absorb and metabolize protein in your body.

Avg. Pace + Medium Distance (4-10 miles) – Relatively the same as above, however you might not need as much protein immediately after.  You may want to eat something with fat an hour or so before the run to keep you full through the run.  Post run try to immediately have something carbohydrate based to replenish the energy (glucose) used.  Your body at this time will more readily accept and metabolize it.  Again protein after the work out helps repair your muscles.  

Long Distance (10 miles+) - You do not need to carbo-overload pre-run as you may have heard; however, while you are running you will want to replenish carbohydrates in your body.  Your body uses glucose stored for energy and that gets depleted approx 10 miles into the run.  At that point you can start burning energy from fat and protein, but you don't want to do that for too long because you can be at risk of depleting more nutrients from your muscles and cause more harm than good.  Some of the best ways to replenish these carbs is through “gu” and other products created for on the go running. The reason these are good is they also balance the electrolytes you need to help keep hydrated and they are relatively easy to consume in motion compared to say a PB&J sandwich.  But, after the run that’s another story, a PB&J or tuna sandwich could be the perfect remedy.

How much you should eat: Similar to above depending on your workout.  Figure out what your goals are and what you need to eat to meet your RDA (recommended dietary allowance).  These are all the nutrients you should consume in one day to maintain your health as determined by the government for most Americans - so it has to be right - catch the sarcasm???  But in all seriousness, it is the best avgerage for you to determine how much you should eat in a day of each nutrient. Macro Nutrients are Carbohydrates, Fats, & Protein à the things you need in large quantities.  Below is the suggested break-out of the percentage of your diet that should be fulfilled daily – this is easier to follow than calorie count, because that varies so much by the person:

Macronutrient	% of daily intake
Carbohydrate	40-60%
Proteins	20-30%
Fats	20-30%

Another helpful portion chart by webMD (http://www.webmd.com/diet/printable/wallet-portion-control-size-guide) to understand what a portion looks like and some other helpful links to understand what you are eating:

Food Prep: Eat the food however you like it.  Remember that cooking veggies and greens will deplete some nutrients, but if that is the only way you can get yourself to eat them, then better to eat it the way you like than not at all.

*Most importantly – do not forget to drink water and keep well hydrated throughout the day!

** I will post some follow up blogs in the best food for runners series that have my diet per day based on each run categorized above to give you a good idea of a basic day as well and not overwhelm this post with more writing than is already here…