Optimal is always an interesting word when used in the context of health and fitness, and all the time we’re learning more about the human body and how to make it work better for various purposes. Let’s look at some simple things you can do with food and fluid, to make you run better.
I should note that this blog is written in the context of someone who is trying to maintain their bodyweight.
Getting the right amount of energy
Too many calories or too few, we’ll all sit on one side of this equation or the other each day because it’s almost impossible and probably unhealthy to try and make what we eat perfect. That said, we can look more closely at what we eat and drink in order to feel and run better.
On your more active days you can eat a little more, with extra calories in all of the macronutrient groups – carbohydrates, fats and protein. You’ll need to drink more water too of course.
The right food groups
Starchy carbs as a must for every runner to training and then race optimally. Studies have shown that a low-carb high-fat (LCHF) diet doesn’t produce better results in competition, although of course there will always be anecdotal evidence to the contrary.
We use carbohydrates mostly when we train and race hard, so get plenty of potatoes, rice, pasta, beans, and pulses… just don’t go too crazy in any one meal. Be sure to have a meal or snack with carbohydrates in before your run if you want to perform better.
Protein for repair
1.4-1.6g of protein per kg of bodyweight is the daily recommendation for active individuals and endurance athletes (that’s you). This amount means your muscles will recover faster and allow you to train more intensely, and then benefit more from that training. It’s a big cycle of improvement that start with high-quality protein from meats, fish, eggs, meat substitutes, nuts or seeds, dairy and if needed, supplementation from shakes or bars although that often isn’t necessary.
Fruit and veg power
Aside from the plethora of benefits that eating lots of vegetables and a few pieces of fruit brings through various vitamins and minerals, the water content also helps with the poor hydration that so many people suffer with unknowingly. They’ll also make you feel full and avoid unnecessary extra calories which would cause body fat gain and slower running.
Hydration
Speaking of water, staying hydrated will help in so many ways. It can help with weight management in a few ways, directly impacts endurance performance particularly during Summer, and more fluid can help your joints to stay lubricated and reduce any joint pain you may experience.
What you can do
- Have a plan for your meals that you agree on with your family. It doesn’t have to be massively detailed. E.g. pasta bake with leeks and peppers. That covers all the major nutrients and the veg component.
- Keep fluid on hand where you can, or schedule in regular drinking breaks in your day. You may use the toilet a bit more for a couple of weeks, but this soon subsides leaving you feeling all the better for it.
- Have snacks ready to go to reduce your intake or less healthy foods. Fruit, veg, nuts, seeds… use your imagination and have something tasty you can have if you’re busy, bored or peckish.
Written by Kyle Brooks, Running Coach based in Norwich, Norfolk