Five Diet Changes That'll Aid Your Running

People take up running for all manner of reasons. Some prefer a gentle jog to stay fit, while others see it as an opportunity to push their bodies, running marathons and ultras. 

It’s a hobby that’s recommended by health professionals worldwide, not only to aid in physical health, but mental health too. It’s why when you come to watch the London Marathon on the television, everybody’s story is different, from picking up the sport as a result of grief to those having gone through residential rehab for the likes of drug and alcohol addiction. There’s those who’ve overcome illness, and those who have always just loved putting one foot in front of the other.

When it comes to running through, especially for those who want to take it seriously, there’s more to think about than the type of trainers you have or what day of the week to do your longer distances. Diet is incredibly important.

It’s something that many people ignore despite being integral in training, recovery and enjoying those gains. So, if you’re a runner and thinking about how you can improve performance, here are five diet changes that can help…

Increase Your Carbohydrate Intake

Firstly, you’re probably aware of the term carb loading when it comes to running. That’s because carbohydrates are the primary fuel source for runners. They are ideal for releasing the energy needed for high intensity and long distance runs. The likes of whole grains, brown rice, quinoa and oats should be a key part of your diet as they release energy slowly, keeping your blood sugar levels stable and giving your muscles the fuel they need to perform.

Ahead of any long runs, try to eat a meal that’s rich in these complex carbohydrates. For example, for breakfast, have a bowl of oatmeal with some fruit and honey to give you that additional energy boost. You may also want to consider adding more sweet potatoes, pasta and whole grain bread into your diet to aid both performance and recovery.

Boost Your Protein Consumption

As part of your recovery, adding protein to your diet is so important as it’s essential for muscle repair and growth. As runners we often experience wear and tear in our muscles, and having plenty of protein in your diet, such as chicken, fish, eggs, beans and legumes can help with the recovery process.

Outside of meats, the likes of tempeh, lentils, chickpeas and tofu is a great source of protein and combining them with carbohydrates can be particularly effective post run, maintaining muscle mass, speeding up recovery and allowing you to train more efficiently.

Stay Hydrated

Actually, increasing the amount of water you drink can also make a huge difference. Ensure you are regularly drinking water, while you may also want to consider electrolyte-rich drinks, such as the many energy drinks on the market, which can replenish stocks of sodium, potassium and magnesium and ensure the muscles are performing at optimum levels and the risk of cramp is reduced.

Drinking at regular intervals and taking water or sports drinks out on runs with you can make a huge difference and maintain hydration levels while out on the roads and trails.

Incorporate Healthy Fats

Healthy fats are vital for overall health and can provide a sustained energy source for longer runs. Omega-3 fatty acids, found in foods such as salmon, chia seeds, flaxseeds, and walnuts, have anti-inflammatory properties that can aid in recovery and reduce muscle soreness.

Monounsaturated and polyunsaturated fats, present in avocados, nuts, seeds, and olive oil, are also beneficial. These fats can help improve your endurance and keep you satiated, preventing the need for frequent snacking. Incorporating a small portion of healthy fats into each meal can ensure you’re getting the necessary nutrients without overloading on calories.

Focus on Micronutrients

Finally, pay additional attention to micronutrients as they play a significant part in how we perform. The likes of iron, calcium and vitamin D are especially important. In the case of iron, this is important for oxygen transportation through the blood, and actually, runners, in particular women, are often at risk of deficiencies.

Vitamin D and calcium are important for bone health and as we pound the pavements, we’re putting additional stress on our bones. Leafy greens, dairy products and fortified plant milks are brilliant sources of calcium, while fatty fish, supplements and, of course, sunlight is ideal for vitamin D, so you’ll actually be replenishing stores as you run in some cases!

This is a guest blog entry.