|
The following nutrition tips will help you cross your next finish line with energy to spare!
Nutrition is an integral part of a runner’s training schedule and can make or break one’s performance on race day. So, don’t be left scratching your head as to why you “hit the wall” in the middle of your last marathon. Instead, read on, get Bear Naked® and start running at your best.
With all the fad diets out there, it is no wonder runners are confused about whether to focus on carbs for energy or protein for muscle building. While runners need both, getting 60-70% of calories from carbs and no more than 15% from protein is the winning formula—both during training and before race day. The remaining percentage of calories should come from heart-healthy fats, such as nuts, seeds, beans, lean meats, poultry and fish, and vegetable oils.
Everyone should be getting most of their calories from carbs, but runners need even more to support their increased physical demands. Energy is stored in muscles in the form of glycogen, which is released as needed to meet physical needs. Maintaining peak glycogen stores is what allows runners to endure long bouts of exercise, prevent muscle fatigue, and exercise harder and longer without hitting the proverbial “wall.”
Contrary to popular belief, extra protein in the diet does NOT build muscle—only exercise builds muscle. To make better sense of this, unlike carbs protein is NOT stored in the body and any extra consumed is quickly eliminated from the body. So, while only moderate amounts of protein are necessary, they should be eaten on a daily basis.
Keep in mind that the types of carbs you choose are just as important as the amounts in which you eat them. Choose wholesome carbs made with all-natural ingredients and free from refined sugars and trans fats. Also, make sure to choose whole grains, which are full of fiber and allow for a steady flow of energy rather than a quick energy high followed by an even quicker crash.
Just as what you eat affects running performance so does when you eat it. Timing of meals and snacks is a personal choice and will depend on when you train and how many calories you need to consume based on sex, weight and height, and level of training.
There are a few tips, though, that all runners can benefit from. It may sound cliché, but breakfast really is the most important meal of the day—particularly for runners who have high physical demands. Give yourself an energy-rich breakfast that is high in carbs and moderate in protein and your body will reward you with high energy levels all day long. Next, rely on snacking to boost energy levels before a run, replenish carb stores after a run, and prevent unhealthy food binges, which can sabotage your hard-earned training efforts. Lastly, pay attention to your post-training eating habits. Eat immediately after a strenuous run as that is when glycogen-making enzymes are most active. Eating a high-carb diet within two hours after training is optimal. Adding protein to the mix is even better.
Bear Naked® products are a perfect fit for runners—both from a nutrition and lifestyle perspective. Long gone are the days of boring health food. With Bear Naked®, you can eat healthfully without sacrificing taste. Our granolas, low-sugar cereals and hot cereals are made from “bearly” processed and utterly “naked” ingredients and contain whole grain oats as their main ingredient, making them a wholesome source of complex carbohydrates. They also contain significant amounts of fiber and protein—two important nutrients while training. Bear Naked’s Peak Protein Granola and 100% Organic Hot Cereal Medley are awesome post-run snacks—they are a delicious reward after hard training and provide an extra protein punch for muscle repair.
So, get Bear Naked®, go running and cross the finish line!
Healthfully yours,
Rachel Sanzari, MS, RD, CDN |
