DIET

Your diet consists of the sum of the food items you put into your body.  Why do we eat?  Well, we eat for all sorts of different reasons, and sometimes we find ourselves munching away for no particular reason.  But realistically, we’re supposed to be eating with the primary intention to maintain good health.   Athletes, especially runners, need lots of nutrition to support physical activity.  Let’s start with some very basic dietary requirements for runners.

  • 1. You definitely need carbs.
    Your body depends on carbohydrates for energy when you run. “Low carb” diets can lead to fatigue, headaches, and general poor performance in runners. Your best carb sources are from breads, pastas, cereals/granolas, etc. Try for as many whole grain sources as possible because whole grains have extra vitamins and minerals. Your worst carb sources are processed foods and snacks high in sugars—these do not work well with athletes.
  • 2. Eat your fruits and vegetables!
    Athletes need 5 to 10 servings of fruits and vegetables every day. The vitamins, minerals, phytochemicals, and fiber in your fruits and vegetables will make you a better athlete by improving your sports performance and preventing injury. Meanwhile, fruits and vegetables prevent heart disease, stroke and cancer. Aim for as much variety as possible for a broad array of nutrients.
  • 3. Eat enough protein.
    Athletes need roughly 0.75 to 1 gram of protein per pound of body weight per day to maintain muscle, and more than 1.2 grams per pound per day to build muscle needed for better sports performance. A nutritionist can help find your target and plan out your day.
  • 4. Iron is essential.
    Iron is a very important nutrient. Iron in your red blood cells helps carry oxygen in your body for energy production that fuels your physical activity. Many people are iron-deficient. Eat plenty of iron-rich foods: meat, fish and seafood, spinach, tofu, and sesame seeds and legumes (beans), and may need to take iron supplements. Check your red blood levels regularly with your primary care physician.
  • 5. Don’t forget about calcium.
    Calcium and vitamin D are absolute requirements for bone health. Athletes are at high risk for injury to their bones. Make sure that you are consuming enough calcium. To find out if your diet is providing you with enough calcium, go to the following website. Vitamin D levels depend on healthy sun exposure. Ask your physician for a blood test for vitamin D to see if and how much you should supplement, as dietary vitamin D will not be sufficient if your levels are low.

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