Nutrition & Healthy Eating

Healthy Eating for Runners

Healthy eating, like a sound training program, can make running much more enjoyable. The good news is that eating well, like a good run, is enjoyable and easy to do, provided you keep a few basic principles in mind.

Nutrition
Fluids: Wetter Is Better

Activity dramatically increases our need for water and other fluids. Keep the following guidelines in mind to make sure that you are getting enough fluid:

• Drink regularly when you are not active.
• Sip 125 ml (1/2 cup) to 250 ml (1 cup) per waking hour of your day.
• Centre some of your fluid intake around your runs or other activities.
• Drink 500 ml (2 cups) of fluid in the 2 hour period before exercise.
• Take time out to drink 125 ml (1/2 cup) to 375 ml (1-1/2 cups) of fluid every 20 minutes during exercise.

Knowing the signs of dehydration or lack of body water can help you prevent this dangerous condition. Dehydration is a continuum of symptoms that are quite subtle at first but progress in their intensity as more and more water leaves the body. Symptoms of dehydration include thirst, headache, fatigue, irritability, chills and nausea. If you experience any of these symptoms during a run, stop immediately and rehydrate.

Nutrition
Eating Before A Run

“What should I eat before a run?” is a common question. Eating at the wrong time or choosing the wrong kinds of foods can produce symptoms like nausea, vomiting and diarrhea, experiences that rarely make for a fun run!

Timing is critical in terms of pre-event eating. It’s important to allow 2–4 hours between a moderately sized meal and the start of a workout. Smaller snacks or liquid “meals” can be consumed a little closer to the start of your walk, perhaps as late as 1 hour before you hit the road. Remember that every person tolerates eating before activity differently. Experiment with pre-event eating until you find the combination that works for you in terms of timing and specific food choices.

Some foods offer greater benefits than others as pre-event meal choices. Foods rich in complex carbohydrates, such as breads, pasta, cereals or grains, are broken down efficiently to provide the body with a source of glucose and are ideal choices before exercise. Fluids such as water, milk and juice help to hydrate the body and should be part of any pre-event meal.

Nutrition
Eating Before A Race

Eating well can help to make racing a positive, enjoyable experience, whether you are doing it competitively or just for fun. Before a race, stick to eating foods that you have tried many times in training and that you know you tolerate well. Keep the “Golden Rule of Pre-Event Eating” in mind: never ever eat something on race day you haven’t already tested several times before a recreational run!