First Author: Jennifer Schneider

Second Author: Austin Hickey

Article

NUTRITION FOR RUNNERS

Use these simple guidelines to keep your body going strong

^[1]

Carbohydrates

           ^[2]

Carb concepts for a healthy active diet.^[3]

•      Carbohydrates should be our main source of energy (65% of our caloric intake for runners).
  • Where do carbs come from?
    • Carbs are found in most food sources (except for meats).
    • For runners, it is best to get our carbs from whole grains, fruits and vegetables, legumes, and dairy products.
•     Carb Loading
  • Carb loading is a nutrition technique used to saturate muscles with fuel (in the form of glycogen-stored carbohydrate) before an extended exercise event.
  • How?
    • Try to aim for 4 grams of carbohydrates per pound of body weight.
    • Use this sample diet to prepeare for an endurance event lasting 90 minutes or more (550+ grams of carb)^[4]

Fats

       ^[5] 

Fat Facts

• Many people try to avoid fat in food because they believe that it will cause them to "be fat." Little do they know that fat is vital to a healthy diet.
  • Fat is essential in growing and maintaining body tissues, cushioning the organs, and providing energy.
  • Fat should make up 20 % of your diet (400-700 kcalories or 45-75 grams of fat for a 2,000 calorie diet).
  • Try to avoid trans-fat and excess saturated fats obtained from processed foods and high-fat meats.
  • Aim for unsaturated fats (which can be found in fish, nuts, olive oil, milk products, and lean meats).
• Copy and paste this link for a quick recap of healthy fats.http://link.brightcove.com/services/link/bcpid1287043214/bclid1295299314/bctid1295293310 

Proteins

      ^[6] 

Power of Proteins^[7][8]

• Getting the protein we need
  • Protein should make up 15% of your diet (about 200-700 kcalories or 50-175 grams of protein in a 2,000 kcalorie diet).
  • Who gets what?
    • Endurance athletes, highly active athletes, growing athletes (usually teenagers), dieters, and people beginning a new training program will need more protein than the normal population. 
  • Where can we get protein?
    • Protein is found in meat products, fish, poultry, eggs, grains, vegetables, legumes, and dairy products. 
    • Whey Protein can be used to make protein shakes or used in cooking.
• Quick Tips
  • A cup of milk has 8 grams of protein; a 4 ounce piece of meat has 28 grams of protein.
  • Plan ahead: make your meat products in bulk when you have time and refrigerate; make whey protein shakes (they have a bunch of flavors to choose from!); bring protein bars with you.
  • Here's a cheap and easy way to make a healthy protein bar:

Vitamins

           Image taken from Google Image      

Vitamin C, a vital vitamin^[9]

• Though there are many vitamins neccesary to a healthy diet, vitamin C is a very important vitamin for runners.
  • What does Vitamin C do?
    • Vitamin C acts as an antioxidant (it absorbs harmful free radicals in the body), helps build collagen, and aids calcium to be absorbed by bones.
    • Vitamin C also boosts your body's immune system, which will help keep you from getting sick.^[10]
  • Why is Vitamin C important to runners?
    • Because runners undergo a lot of oxygen exchange (inhaling and exhaling), more metabolic wastes are made. Since Vitamin C acts as an antioxidant, it helps the body rid itself of these wastes.
    • Also, a runner's body goes through a lot of wear and tear and Vitamin C will help with the healing process.
  • For a quick recap on vitamin C, check out this YouTube video
  • 

For an overall recap of the micronutrient, watch this YouTube video

Minerals^[11][12]

                   ^[13]   

Two of the most important minerals to runners are calcium and magnesium. Why?.....

•  Calcium: 
  •  Calcium is a mineral that the body needs to maintain and build bones and teeth, regulate                                                                                   the rhythm of the heart, clot blood, and assist with nerve functions.
  • How much do we need?
    • Ages 19-50: 1000mg/day
  • Where can we find calcium?
    • Dairy products, green leafy vegetables, dried beans
    • Supplements

•      Magnesium^[14]:
  • Magnesium is a mineral that the body uses to maintain nerve and muscle function, support the immune system, regulate heart rhythm, and maintain bones.
  • How much do we need?
    • For women 19-50: 310-320mg/day
    • For men 19-50: 400-420
  • Where can we find magnesium?
    • Green veggies, nuts, legumes (bean and peas), and whole grains
    • Supplements

Water

                     ^[15]

Guide to Hydration^[16]

Hydration is important for runners because it helps prevent overheating, fatigue, and cramping. Here are some simple guidlines to keeping you healthy and hydrated for your runs.

• Pre-run
  • consume about 16-24 ounces (2-3 cups) of water an hour before your run. 
•  On the Run
  • consume 6-8 ounces (3/4 to 1 cup) of water every 15 minutes while you are running.
• Post run
  • consume 20-24 ounces for every pound lost.
    • This depends on the length of your run, how hot it is outside, and your fitness and hydration level.
    • Weigh yourself before the run and use this to determine the approximate amount you will need.

HEALTHY YOU, HAPPY RUNNING 

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Exam Questions

1. What are two foods that provide Calcium? (JS)

2. Which 3 nutrients provide calories? (JS)

3. Name a source of Vitamin C. (JS)

4. What is an example of a "good" fat (name a food that contains a "good" fat)? (JS)

5. Name one thing that water helps do in or for the body. (JS)

6. Which vitamin helps boost the body's immune system? (AH)

7. True or False: All fat is bad for you (AH)

8. What are the two most important minerals for runners? (AH)

9. What type of nutrient should be our body's main source of energy? (AH)

10. Name one type of food protein is found in. (AH)