Food-- it's a basic human need that we all have had experience with for our whole lives. Some of our strongest memories are tied to things surrounding food, but when we start doing physical activity like running, food becomes so much more than just one of those things you do every day! Your body runs on all of the things you put into it, so the more you use that fuel, the more attention you need to pay to what kinds of things you fuel with.
Note: I have not spoken (nor will I) about counting calories when discussing food-- we need those, they are energy for our runs (and our lives)! That's no excuse to eat everything, but if you eat well there isn't much need to count every one.
This is a topic that is as diverse as human fingerprints-- everyone has a different idea of what the "perfect" runner (or any athletes) diet should look like. There are so many options and diets and plans out there, it will make your head spin! I am by
no means a diet expert, nor do I always follow the "perfect" diet (says the girl who loves her dark beer, pizza and ice cream!) but I wanted to share the tips that I have found useful for me and the Hare.
First of all, the most important thing I ever learned about eating came from my wonderful grandfather. His thoughts were simple: "Eat when you are hungry, stop when you are full, not miserable..and eat the best food you can afford, and always eat something that came from the ground." I grew up going to farmer's markets with him, and it was true-- they never ate a meal without a fruit and vegetable on the table. Their diet may not have been fancy low carb, low fat, and pricey, but they both lived very healthy lives well into their 80's. They ate the best food they could afford, and they ate things that were fresh as much as possible (so they didn't eat out of a box, can, or package very much).
I learned that lesson early from my grandparents-- I'd be the one in the high chair!
Second, cutting out an entire group of foods is not healthy (think fad diets here-- anyone who tells you that you
can't have a particular group like sugar, carbs, or proteins is not helping you eat healthy for
life). The key to good fueling is a
balance of these things. Below is a useful re-designed food pyramid (found on Runner's World), specifically tuned to athletes. Check out the differences, and similarities too.
A few important things to note about this handy graphic are:
1. Carbs are there, but specifically whole grains. Sorry, but we all knew that white breads aren't the best! Remember, your body runs on carbs for endurance (glycogen stores are fed by carbohydrates) so they are needed so you don't crash out in the middle of a long run/ race!
2. Beverages are KEY! And not soda (that one appears at the top!)-- water, tea, coffee (yes, it's great runner fuel, if you drink it black!) and broths (a little extra sodium is alright occasionally, since you sweat so much) are the largest part of the pyramid. There are tons of formulas, but I just follow "if I'm thirsty, I drink" mantra to stay adequately hydrated.
3. Oils and fats are not at the very top. Healthy fats (like the ones found in nuts or healthy amounts of real butter) are important factors in keeping your body balanced and running well. Nuts make great portable snacks too, so you don't get ravenous while you are out and about day to day.
4. There is no one group missing (including sweets!) from this basic, balanced diet. You need all of them in some way or another to keep healthy and properly fueled. Trust me, your runs will improve, and you will feel generally better in your day to day life too!
Having snacks on hand (good ones, sorry but Cheetos don't count!) is another good tip for keeping yourself running (in the literal and figurative sense!). Americans (especially in the South) are strict about "3 squares a day"-- or 3 big meals. If you feel yourself getting hungry, have a glass of something to drink first (our brains can't tell the difference, the transmitters released are the same for both hunger and thirst), and if you are still hungry after 10 minutes, then have a piece of fruit with some peanut butter, or hummus and pita or veggies! Here's a TON of ideas to start off your healthy snacking habit (or more ideas if you are in a snack "rut"):
Don't sit down to a meal, just eat a little something "to tide you over" until your next meal. I typically eat a snack mid morning (between breakfast and lunch) and sometimes in the afternoon (especially if we are running before dinner). Lately my snack has just been a nectarine-- no muss or fuss, just pick it up out of the bowl, wash it, and chow down.
Most importantly, have things on hand (crock pot meals pre cut up in the freezer, or healthy options that don't take long) and as ready to go as possible so you don't have to worry so much about making that choice when you are tired, hungry, and want something quickly. We keep easy things like soups, and supplement with a healthier grilled cheese or salad and good pastas.
Whatever you do, make it fit you, don't try to make something work for you if it just doesn't. In my case, that was coconut water. I tried it, I truly did, but no matter how much I forced it, I just could not make myself drink the stuff! I just don't handle it well-- and since I don't like it (unless you mix orange juice and coconut rum with it, but that defeats the point doesn't it?) and I can hydrate with good old water! Don't be afraid to try something if you feel like it's a legitimate suggestion, but don't be afraid to say no either! You know the old saying about your friends jumping off bridges? It applies here. :)
Well, this about covers part one of the nutrition 101 posts! Next nutrition post is going to cover pre and post run food suggestions, as well as wise race week/ day food choices!
Now that you have the basics, how do your current eating habits measure up? Is there anything you'd like to improve on? Is there anything you'd like to see included in the next post? Tell me about it!