{"id":1037,"date":"2022-11-01T10:59:43","date_gmt":"2022-11-01T07:59:43","guid":{"rendered":"https:\/\/stage.runzy-run.com\/blog\/?p=1037"},"modified":"2022-12-23T14:04:03","modified_gmt":"2022-12-23T11:04:03","slug":"the-beginner-runner-diet-5-nutrition-tips","status":"publish","type":"post","link":"https:\/\/runzy.com\/blog\/the-beginner-runner-diet-5-nutrition-tips\/","title":{"rendered":"The Beginner Runner Diet: Top Nutrition Tips"},"content":{"rendered":"\n

If you are going to start running, you should eat properly for endurance and performance. In this blog post, you will learn some basic nutrition tips about what runners should eat before and after training.<\/p>\n\n\n\n

What Foods Make You Run Faster and Longer<\/h2>\n\n\n\n

To improve and achieve the best results, you must pay attention to what you eat and when you eat. Your body needs fuel for endurance, and your muscles need extra protein to function properly and recover after training.<\/p>\n\n\n\n

1. Carbohydrates<\/h3>\n\n\n\n

Carbohydrates are the main source of energy<\/a> for your body. They are like “reactive fuel for muscles.” When you run, carbs provide instant energy. That’s why sports drinks and prepackaged foods contain a lot of easily digestible carbohydrates.<\/p>\n\n\n\n

Carbohydrates can be simple or complex<\/a>. Simple carbohydrates are those that cause an imbalance in glucose levels. They cannot be digested, so they accumulate in the form of fat (soft drinks or juices, sweets, or cookies). <\/p>\n\n\n\n

While complex carbohydrates (whole grains, rice or whole wheat pasta, potatoes, red fruits, or legumes such as chickpeas) create a nourishing effect and are usually rich in other essential nutrients such as fiber, vitamins, and minerals. Complex carbohydrates are much better for a runner’s diet than simple ones.<\/p>\n\n\n\n

However, if you are just starting, you probably don’t need a lot of carbs. Consuming carbs can help “minimize glycogen depletion and keep blood sugar level,” says Deborah Shulman, Ph.D., a sports nutritionist in Bellvue, Colorado.<\/a> On the other hand, if you eat too much midrun, your stomach won’t be able to digest all the carbs, and you’ll experience sloshing, bloating, or cramping feelings that signal carb overload. <\/p>\n\n\n\n

Carbohydrates should dominate your diet if you are a more experienced runner, running several miles in training or preparing for a race. So don\u2019t consume large quantities of carbohydrates before training if you are not going to run for more than 90 minutes. Carb consumption increases with the milage. <\/p>\n\n\n\n

2. Proteins<\/h3>\n\n\n\n

You should consume 1.3 to 1.5 grams of protein per day<\/a> for every pound of weight.  Although it seems small, when combined with proper carbohydrate intake, you optimize the use of amino acids that provide protein. Proteins can be found in meat, fish, eggs, dairy products, nuts, and legumes.<\/p>\n\n\n\n

The more often you exercise and the further you run, the more recovery your muscles will require. Protein is needed to repair tendons and muscles, as well as to regulate hormones<\/a>.<\/p>\n\n\n\n

The higher the quality of the protein you consume, the better, especially if your workouts also focus on weight loss. In these cases, eating foods such as lean meat, tofu, nuts, or fish is recommended.<\/p>\n\n\n\n

3. Fats<\/h3>\n\n\n\n

Fats are essential for your diet<\/a> because they are needed for forming many tissues in your body and for absorbing fat-soluble vitamins such as vitamins A, D, E, and K.<\/p>\n\n\n\n

Fats are macronutrients that provide you with the most calories per gram (9 kcal\/g), twice as many as carbohydrates and proteins. Some healthy fats should be included in your diet. In fact, almost 30% of our diet should come from healthy fats<\/a>, such as monounsaturated fats found in olive oil, avocados, and walnuts.<\/p>\n\n\n\n

Meanwhile, saturated fats should make up no more than 7%<\/a> of your calorie intake. Where can they be found? Preferably in animal products such as milk and its derivatives or fatty meats.<\/p>\n\n\n\n

Another type of healthy fat needed in a runner’s diet is polyunsaturated fatty acids such as omega 3 and 6. You will find them in foods such as fatty fish, shellfish, or vegetable oils. Of course, you should avoid eating too many products with trans fats, such as butter, fried foods, or desserts.<\/p>\n\n\n\n

4. Vitamins and Minerals<\/h3>\n\n\n\n

Both vitamins and minerals are important for your performance and endurance<\/a>. If you eat a balanced diet within the recommended percentage of complex carbohydrates, fats, and proteins, these products should provide you with all the necessary vitamins and minerals.<\/p>\n\n\n\n

Therefore, it is not necessary to include vitamin supplements in your diet, especially if you are a beginner. Supplements should never replace a healthy and varied diet.<\/p>\n\n\n\n

5. Hydration<\/h3>\n\n\n\n

Drinking water is crucial for runners, especially those prone to excessive sweating. As a rule, consuming at least 2 liters of water a day<\/a> is ideal.<\/p>\n\n\n\n

Keep in mind that teas, juices, and sports drinks are also considered liquids, but caffeine and alcohol are not.<\/p>\n\n\n\n

Drinking lots of water at once is not good<\/a> because you need to maintain fluid levels. You should hydrate yourself throughout the day because dehydration can lead to cramping, soreness, fatigue, and even heat stroke.<\/p>\n\n\n\n

Drinking sports drinks with glucose within the first 15 minutes after a race can help your muscles recover after running.<\/p>\n\n\n\n

Balanced Nutrition for Runners<\/h2>\n\n\n\n

In short: a balanced diet for a novice runner <\/a>will contain 20-30% fat, 50-60% complex carbohydrates, and 10-20% protein.<\/p>\n\n\n\n

Keep these key points in mind:<\/p>\n\n\n\n