Whether you're training for the 2017 GMS Queen City Marathon in September or run on your own as a hobby, a proper diet is essential. Nutritious eating and meal planning supports the efforts your body is making. What's more, your goals will impact exactly what you go to in the kitchen. Here are a few tips for nourishing your body while training and a few healthy recipes for you to try:
How runners should eat
Runners whose main goal is to lose weight will eat differently than those attempting to add mileage to their activities. The former will have it trickiest, as running burns calories and uses nutrients, and simply cutting down could actually hurt your progress. Rather, focus on eating nutrient-rich foods and cutting back on processed items. This may decrease your calorie intake, too. For those looking to generally boost their health and fuel their time on the track, try these tips:
Trade carbs for protein
Carbohydrates, particularly complex ones like produce, are necessary for your body. However, simple carbs don't do much for you. Things like white bread lack the benefits other foods offer. As such, you're better off trading them in for something packed with vitamins, minerals and protein. In fact, your body uses protein to repair your muscles after a workout. Not only that, but, according to the American Journal of Clinical Nutrition, it keeps you fuller, longer (ideal for those focused on weight loss). Of course, you should still keep healthy carbs, like sweet potatoes, in your diet.
Drink water
Hydration is critical for everyone, and especially when you're running. A study from the journal Nutrition Reviews noted that athletes tend to lose 6-10 percent of their body weight by sweating during grueling events. The study did not suggest how much to consume, so overestimating is likely the safest bet. However, you should hydrate with water over sports drinks. While these beverages are formulated with electrolytes and vitamins, they often carry excess calories and sugars you just don't need. Instead, stay fueled with health foods (things like watermelon can be hydrating) and drink plenty of water.
Don't reward yourself with food
Indulging in your favorite junk food is OK every now and then, but doing so shouldn't be a reward for making that extra mile. That habit can put a damper on your health and your running times.
Eating nutritious food fuels your running.
Recipes for runners
A diet focused on fresh produce, healthy proteins and water can support your running goals. Make sure any food you eat meets this criteria. Here are a couple of recipes that fit the bill:
Breakfast: Baked apples with nuts
Fruit is great in the morning. The complex carbohydrates will give your body a boost and taste fantastic. Go the extra step by adding chopped walnuts or granola to get protein. Start by cutting your favorite apples in half. Then cover them in brown sugar and butter. Top it off with nuts and granola of your choice. Bake your apples in the oven or microwave. For extra protein, eat them with Greek yogurt.
Lunch: Loaded salad
Supercharge a salad to take to work or eat at home. Start with vitamin-rich greens, like kale, spinach or arugula. Then toss in colorful vegetables - tomatoes and peppers are favorites. Next is where you go the extra mile: Hard-boiled eggs, diced chicken, chopped nuts and low-fat cheese are all full of protein to keep you full.
Snack: Tuna dip
Enhance a tuna salad to focus on the protein and veggies. Make your tuna salad as you normally would (or with avocado instead of mayo for healthy fat) and then dip pretzels or whole-grain crackers. This snack will give you a satisfying combination of crunch and creaminess.
Dinner: Brown rice stir fry
Brown rice is a carb option that is OK to keep in your diet. It carries more nutrients than white rice and goes great with a variety of ingredients. Whip up a stir fry containing fresh vegetables (in a variety of colors) and ground turkey, then serve it on brown rice. Make the sauce yourself, as store-bought options often contain lots of sugar. Instead, mix honey or agave with soy sauce, ginger, garlic, salt and pepper for a simple, but tasty, sauce.
Building your diet around fresh, nutrient-dense ingredients gives your body the fuel it needs to train. With the 2017 GMS Queen City Marathon drawing closer, now is the time to prioritize healthy eating.