Running+Nutrition

The average runner burns about 100-125 calories per mile at a moderate pace. It varies for all people, and it depends on your metabolism rate and how you're built. Either way, if you're training for a marathon and you plan to run 20+ miles in a day, think of how much food your body needs! Unnecessary calorie deficit in a diet causes weight loss, lack of energy, dizziness, and malnourishment. What do you need to eat to maintain a healthy weight and have energy for a run, and how much? Here are examples form each food group to help give you a better idea of a runner's diet.


 * __Whole Grains and Carbohydrates:__** This essential food group is very important because it supplies a runner's main source of energy. If you're not getting enough carbs, you're going to feel tired and cranky on your next run. A popular meal to have before a marathon is pasta because it is loaded in carbs. Other examples are bread, cereal, crackers, and rice. Make sure that most of the grains you eat are whole and not processed. Get at least 6-12 servings per day.


 * __Vegetables:__** There's a reason why your parents always wanted you to eat your veggies before dessert. Vegetables are rich in vitamins and minerals such as vitamins C, E, K, and B that make up overall health such as healthy skin, eyesight, mood, hair, etc. They are also rich in fiber that gives you long lasting energy for a run. The most nutrient-rich vegetables are vibrant in color. Examples are carrots, leafy greens, broccoli, peppers, eggplant, arugula etc. Get at least 3-5 servings per day.


 * __Fruits:__** Like vegetables, fruits are high in healthy vitamins minerals, fiber, and fruits also have naturally occurring sugars that makes them so sweet and delicious. You don't have to eat them plain, either. Use them in cereals, sandwiches (peanut-butter banana, anyone?), dips, smoothies, and other ways. Again, the more color the better. Bananas, pomegranet, mango, apple, assorted berries etc. Get at least 3-5 servings a day.


 * __Dairy and Milk Products:__** A very important part to a runner's diet because calcium keeps the bones and joints strong. Brittle bones and creaky joints lead to injury and can sideline training. Younger runners who are still growing need this especially. Some fortified dairy products are high in vitamin D that keeps your skin healthy and fights depression. Dairy foods are also a good source of protein that helps muscle recovery after a workout. A favorite post-run snack is a glass of chocolate milk because of the protein and it's easily accessible. Option for low-fat milk (skim, 1%, or 2%), cheeses, yogurt, and fish. Get at least 4 servings a day.


 * __Meat and Protein:__** Runner's bodies tend to be lean and gazelle-like because of the amount of calories they burn. However, without some muscle mass, peak performance tends to drop. Protein should be included in every meal to help rejuvenate the muscles and build stronger ones. Lean meats and fish are a good source. Make sure to keep red meats at a minimum because they tend to be high in unhealthy fats. Also, beans, nuts and legumes, eggs, dairy, and protein powder are a good source, especially for vegetarians. Get at least 3-4 servings a day.


 * __Fats and Oils:__** Whenever we hear the word "fat" a negative thought comes to mind, such as that 2/3 of the U.S population is overweight or obese. But when you are a healthy and fit runner training for a marathon you don't have to worry about getting fat. In fact, a little fat is good for you. It brings color to your skin, creates a shine to your hair, and keeps you warm. It's when you eat too much is when a problem occurs. One thing to remember is to get the right kind of fats and oils, such as monounsaturated, polyunsaturated, and omega-3s that help lower "bad" cholesterol (LDL) and raise good cholesterol (HDL). Eat olive oil, safflower oil, fish such as salmon, tuna, mackerel, and sardines, flax seed oil, soybeans, and nuts. Avoid foods that are high in saturated fats and that contain any trans fats. Get the good fats at about 2 servings a day.