Running is a very strenuous activity that depletes the body’s nutritional stores. You need plenty of vitamins, minerals, energy, and building blocks to maintain health and prevent injury/illness. Follow these general guidelines:
- 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.
- 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.
- Eat enough protein. Athletes need 0.75 to 1 gram of protein per pound of body weight per day to build and maintain muscle needed for better sports performance. A nutritionist can help you plan out your day.
- 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.
- 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.
Structured eating is essential for athletic performance. For further guidance, see your primary care provider or consult a dietician.