When it comes to getting ready for performance, such as competing in a long distance running event, your nutrition can make or break your training programme so getting it right is crucial.
A training routine for long distance running will place some extra demands for energy on the body, so if you are not eating the right foods in the right quantities then it is going to have a knock-on effect on your running. Eating for a runner is different and needs extra carbohydrate for energy, and protein for muscle, as well as planning to eat at the right times to make sure the body is fuelled up and ready to go. Missing out on breakfast is definitely not the best way to start your day. After a night’s sleep the body’s reserves of blood sugar are lowered and research shows that those who eat a good breakfast generally perform better throughout the day. The key is to find what works best for you by experimenting; some runners prefer coffee and a piece of fruit, while others will go for porridge. Ensure if you run in the mornings to try and eat an hour before you head out. If this is difficult, then use a carbohydrate gel or something lighter to prevent you getting tummy trouble during your run.
Getting enough fluid is another essential for performance, as dehydration will have a severe effect on how your body is able to perform. There are plenty of sports drinks out there on the market but it is easy to make your own. Simply mix 250ml of orange juice with 250ml of water and add a small pinch of salt to make the perfect recovery drink. Throughout the day you should also aim to drink a minimum of 2 litres of water.
After you have been running make sure you eat, as it will speed your recovery and prevent fatigue. In this situation anything is better than nothing, but try to aim for a combination of carbohydrate and protein, such as a banana and a handful of nuts.
You should also try to eat every three hours, this will help to regulate your blood sugar and energy levels and also stop you reaching for the high fat foods that the body starts to crave after too long without eating. Breakfast and lunch should be your biggest meals of the day and to be sure you are getting enough fuel in, aim for energy dense foods such as pasta, lentils, rice, and potatoes.
To be sure you are getting the essential nutrients, try to eat organic and fresh where possible. However, if you still find that your diet is not supporting your training then there is a chance you might have a food allergy or imbalance in the body that could be helped by supplementation. For more specialized help consider visiting a nutritional therapist, you can find a reputable one at www.bant.org.uk.
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