Ok, so I have talked about how running (for me) means I can feel a little less guilty for the heaps of food I like to eat. But, that is not the ‘serious’ runner’s outlook on the matter.
There are recommended foods that should be eaten before and after a run…and apparently, three packets of crisps and a few chocolate bars is not a wise choice (although it will provide energy)…The best and most competitive athletes stick to a very strict diet to ensure a stronger performance.
Let’s have a look at some of these recommended foods. Starting with pre-run suggestions:
1. Porridge.
Porridge may not look appealing but it is top running fuel.
Porridge is a highly recommended breakfast for everyday life, as well as running, the reasons are the same. It contains a mix of protein, fibre and slow releasing carbohydrate energy. It is perfect for long runs staring in the morning, as it will set you up for the run and keep your energy levels high for the remainder of the day. It is perfect pre- run food but can be very heavy and off-putting before exercising. If this is the case, I would say keep the portion size small and wash it down with a few glasses of water or a black coffee with sugars (again…extra energy).
Black Coffee…’Milk was a bad choice’ (only chance of getting an anchorman quote in)
2. Bananas and other varieties of fruit.
I am sure everyone has heard about ‘5-a-day’. This isn’t a running recommendation, it’s a life recommendation. So make sure that it is a MUST when you are running. In fact, forget 5, go for 6, 7 or even 8. Fruit is tasty, natural and incredibly healthy. Bananas are known for their rapid refuelling properties. They are a great running snack which needs no preparation apart from the peeling process.
3. Pasta.
Pasta…a running classic.
Carbs, Carbs, Carbs, Tasty Old Carbs… Pasta is a great meal to have before a run, it’s easily digestible and like porridge, it contains plenty of slow releasing energy. It’s great to have before an evening run or it works really well the night before a competitive event. A bolognaise or a Carbonara is what I always have the night before racing. For extra healthiness, opt for wholemeal pasta.
4. Peanut Butter.
Peanut Butter..an unusual but effective snack.
Peanut Butter is a food that can make you really full for a long time. This is perfect for running because it means you can eat a sensible amount of the stuff and go for a long run, without feeling sick and bloated. Personally, I can’t stomach anything too big and daunting before setting off so something small, like a peanut butter sandwich, is ideal- it keeps your energy levels high and the temptation to over-eat low.
5. Rice.
Rice… my preference is to boil it with Pilau flavourings,
Similar to pasta, rice is also great for long distance running. It is easy to prepare and can be eaten in a variety of forms and flavours. Probably best to steam or boil the rice opposed to frying it. It means that it is just that little bit healthier, which is always going to be beneficial in running.
And what about Post- run?
After a session, your legs…for the lack of a better term…are wrecked. The muscles have been working overtime and need time and resources to repair. To be quite scientific about it, you need to refill your glycogen stores. I have put a lot of emphasis on the importance of carbohydrates but protein is very important too, especially for repair and recovery. The general rule of thumb is 3 grams of carbs to every 1 gram of protein.
6. Meat and Fish.
Avoid fatty meats and look for skinless and low fat forms. Fish and Meat are so important if you want to run on a regular basis. Your muscles crave protein and need it to recover. To become a very successful runner you will need to monitor your protein intake and I think you should be looking to include some form of fish or meat (or vegetarian alternative) in every post-run meal. Also try to mix up your meats and fish, who wants to eat the same meal every day? That can bring in a boring routine that may reflect on your running motivation.
There are so many differing opinions on running diets. You can get advice from so many different websites, blogs, magazines and general running meets. But, ultimately, it all comes down to personal choice. Of course, your body needs food when running but not all runners eat before they go out, not all runners eat when they get in. You just need to find your comfort zone when it comes to nutrition.
The foods I have discussed in the post are just a few basic suggestions of what you can eat, there are so many more:
• Cereal bars
• Glucose drinks
• Jam and toast
• Jelly beans
One more thing I will mention…..
Water…always keep hydrated.
When you run, you sweat, you lose water, you need to replace that, you need keep yourself hydrated, YOU NEED TO DRINK PLENTY OF WATER.
I’ll finish on that note.
Wales On The Run. 