Nutrition for Runners: Bust the Myths

Dorian R

Runners often ask me what they can eat to gain more energy and run faster.  My answer is always the same. Start with the basics by eating whole foods and minimizing (or eliminating) processed foods.  That is the basis of a healthy body, and a healthy body is the basis of a good runner. 

So what exactly does eating whole foods mean and how do you incorporate that into your diet?

Read these simple tips below and eat your way to health and better running!

Defining Energy Providing Whole Foods                                                                                        

What are they and how to incorporate into your diet.                                                                                             

- Fruits       

- Veggies    

- Whole Grains       

- Lean Proteins (meat, poultry, fish)      

- Nuts                

-  Seeds                 

- Legumes             

Avoid chemicals, pesticides, antibiotics – buy ORGANIC     

- Eat whole wheat, spelt or brown rice pasta instead of regular pasta    

- Eat whole grain bread instead of a bagel                                  

- Eat brown rice instead of white rice                                  

- Eat oatmeal instead of boxed cereal                               

- Eat more fish, nuts, eggs, legumes and other sources of protein (such as quinoa) instead of mainly animal proteins

Defining Energy Zapping, Non-Nutrition Providing Foods                                                                                                 

- Processed foods – anything that comes in a package, can, bottled, frozen, basically from a factory instead of the land 

- Processed sugar and flour - cake, candy, cookies, ice-cream, white bread, white rice, pasta, boxed cereal, soda, coffee, juices, alcohol, etc.     

- Foods you might not realize are processed; energy bars, energy drinks, soups, tomato sauce, salad dressings, “healthy” frozen meals, even fresh products like humus can be processed. Be sure to choose foods with the least amount of ingredients, additives and preservatives.   

- Can’t pronounce the word, or it has too many consonants, it’s probably not worth ingesting. 

Chew             

- Chew your food thoroughly to help start digestion.             

- Chewing allows the body to use less energy and helps digestion and absorption of food into the body   

- Not chewing requires the body to use a lot of energy, which means less energy for running!         

Hydration      

- Drink half your body weight in water each day, and more during training

- Replace lost electrolytes with lemon and sea salt in water instead of Gatorade   

- Other good choices are Nuun, Endurolyte (salt tablets), or even a packet of salt while on the run, coconut water, pure maple water                  

*Coffee, tea and juice do not count as hydration, and most juices unless homemade are mostly sugar 

- avoid store bought juice (unless fresh with pulp)

Sleep and Rest

- Both are as important as getting your miles in                 

- 7-9 hours of sleep is each night is recommended to be your best all the time      

- Long runs, high intensity training and too much alcohol usually require more sleep     

- Lack of sleep causes poor performance in daily life and running  

                       

Bust the Myth -- What’s Right, What’s Wrong

Carbs 

Your body needs carbs to produce energy. There are good carbs and bad carbs.  Stay way from bad carbs.

Good Carbs 

-       vegetables

-       fruit

-       plant based foods

-       whole grains

Bad Carbs

-       sugar, high fructose corn syrup, foods with sugar in them

-       white bread, white flour, pasta, white rice

-       cookies, cake, candy, etc.

-       fried foods

Fats 

Needed for many body processes, protects organs, keeps body warm, helps absorb nutrients, helps hormone production.

Good Fats 

-      extra virgin olive oil - not good for cooking at high heat

-       canola oil – good for cooking at high heat

-       pure plant based oil (ex. – pumpkin seed oil)

-       omega 3s – found in fatty fish, flax seeds, chia seeds, walnuts

-       nuts, nut butters

-       avocado

-       olives

-       sunflower, sesame and pumpkin seeds

Bad Fats

-       soybean, palm, and vegetable oils

-       high fat cuts of meat – beef, lamb, pork

-       chicken skin

-       ice cream, cheese, butter

-       fried foods

-       packaged snack foods

-       trans fats – commercially baked products

Fat free and “lite foods” – bad for you

-       when good fats are removed, sugar is added 

-       product may be lower in fat but higher in sugar and or salt

-       fats keep you fuller longer
-       sugar is empty calories and sends a signal to your brain to want more
-     often synthetic sugar (artificial sweeteners) is added which is also poison

Calories in – calories out 

It’s not about calories....

Example: 350 calories of Oreos as compared to 350 calories of kale or fresh raw nuts. Do they have the same affect in your body?  Do you feel better eating nuts or veggies, or eating cookies?  Make sense?

Foods for High-Energy Snacking     

Here are some very healthy alternatives that will rev you up with energy!  
•     Dates

•     Bananas

•     Raisins

•     Almonds

•     Nuts (preferably raw, or dry roasted)

•     Seeds (preferably raw or dry roasted)

•     Dark chocolate (72% cacao and higher)

•     Fruit

•     Dried fruit - dates, figs, prunes, apricots

•     Fresh juice (with pulp and skin included)

•     Greek yogurt - plain

•     Natural nut butters (cashew, peanut, almond, walnut)

•     Spelt or whole wheat pretzels
Recommended energy bars - Raw Crunch Bars, Lara Bars, Kit's Organic bar                         

EASY ENERGY BITES

Recipe by Brendan Brazier - from his book THRIVE -The Vegan Nutrition Guide to Optimal Performance in Sports and Life

These are the ultimate for quick energy.

-5 dates   

-2 tbsp coconut oil

-2 tsp lemon zest

-1 tsp lemon juice

-Sea salt to taste

Optional – add 1 tsp carob powder or cacao nibs for diff flavor and a little extra energy.

In a food processor combine all ingredients.  Process until Smooth.

Form mixture into a ½ inch think rectangle.  Cut into bite size pieces.

Individually wrap in cellophane and store in the fridge or freezer.

Will keep well in freezer for up to 3 months, and for up to 2 weeks in the fridge

Makes approximately 8 ½ ounce size bars. 
-Dorian R
Blogmaster's Note: Dorian is a Holistic Health Counselor and one of the first 50 members to join the NY Flyers 25 years ago.  After a hiaitus, she's back with the Club!  Dorian kindly presented a Health and Wellness Clinic on Nutrition for the Flyers at one in a series of health and wellness clinics organized by Flyers President Alan G, and you can learn more about Dorian and her services by clicking HERE to visit her website.  -Dave K, NY Flyers Blogmaster