LORAIN – The Journal Jog is almost here and participants should utilize the benefits of a healthy diet for best running results.
According to Beatrice Crawford, clinical nutrition manager for Mercy Regional Medical Center, carbohydrates are the most important component of a runner’s diet.
‘During training, whole grains, fruits and vegetables should be included at every meal,’ Crawford said.
Leading up to a race, runners should seek high-performance nutrition. According to Crawford, ‘feed for speed’ includes lean protein, such as chicken, fish, beans, eggs and low-fat dairy products. Produce is also important for its natural source of antioxidants and nutrients that help runners recover from rigorous training, Crawford said. Raw or cooked fruits and vegetables, as well as nuts, are ideal forms of produce.
Consuming starch, such as pasta, breads, cereals, rice and corn, is also a way to fuel your muscles.
On race day, Crawford recommends eating a light meal three to four hours before the race. Eating a few hours in advance gives the body ample time to break down the necessary nutrients and digest the food, Crawford said. Caffeine can also be beneficial, but runners should skip the Starbucks.
‘Examples of good game day foods are whole wheat or multigrain bread, cold cereal, pasta, fruits, and vegetables,’ Crawford said. ‘Small amounts of caffeine may help improve performance, however coffee is a diuretic and can increase stomach craps and dehydration.’
Energy gels have become a popular trend among runners, but Crawford recommends drinking plenty of water with them. Otherwise, results may backfire.
‘Gels are absorbed in your small intestine and water is the transport vehicle that allows this to occur,’ she said. ‘I would not recommend someone to use energy gels on race day without experimenting beforehand. You must make sure you are drinking adequate water with the gels or you are at risk for stomach irritation and dehydration.’
Crawford said consuming sport drinks provide adequate hydration, but water is the preferred fluid. She recommends drinking two cups of fluid two hours before running. Drink 5 to 10 ounces of fluid every 15 to 20 minutes while exercising.
‘Don’t rely on thirst to tell you when you need to drink,’ Crawford added. ‘By the time you are thirsty, you are already slightly dehydrated. After running, drink about three cups of fluids for every pound lost.’
Crossing the finish line may be a relief in itself, but recovery is still an important factor on race day. Amino acids and carbohydrates are the best path.
Crawford recommends avoiding fried foods since protein is necessary for muscle protein repair.
A meal of cottage cheese and fruit or granola cereal and milk are ideal, Crawford said.
