NUTRITION & EXERCISE FOR RUNNERS- SHILPA RAGHUNANDAN
In our daily life, we indulge in many activities which requires immense energy. This energy comes from the food we consume. Being on a diet might help us lose weight, but without exercise we lose our muscles and bone density too. The least we can do is give an hour of exercise for 4 to 5 days a week. This keeps us healthy and energetic.
Does it mean we can consume anything and everything as we exercise? A BIG No!
It is nothing but abusing your body. Exercise is part of adopting a better lifestyle, but it is not an alternate to eating right. Both exercise and eating healthy food work in tandem. They complement each other, imbalance of any of these two will result in health issues. (pic source: wholelifechallenge.com)
When we eat healthy food and exercise regularly, there will be substantial drop in body fat and assists in building muscles.
DIET IS NOT THE SOLUTION BUT CHANGING THE SEDENTARY LIFESTYLE IS!!
If the goal is to gain muscle, then it is important we get sufficient protein in diet. This can be achieved by consuming animal or plant-based protein.
Animal Protein: Meat and meat products, fish, eggs, milk, and dairy products.
Plant Protein: Lentils, beans, tofu, pumpkin seeds, oats, almonds, chickpeas.
Keynote: Protein is absorbed best if consumed with carbohydrates.
Body stores carbohydrates in the form of glycogen in the liver and muscles which is an important energy reserve for runners. More the glycogen stored, the better and longer we perform. Unfortunately, glycogen reserves do not last more than 20-30min in high intensity activities. If you run longer without carbs loading, it will have a detrimental effect on your body.
It is highly recommended to carb load every 45min during your long run and hydrate every 20min (alternating water and enerzol is a good combination).
Refueling immediately after a run will help the body recover faster. Do not wait to get hungry, as soon as you finish the run, have your breakfast.
Keynote: Refill Glycogen within the first 30mins.
After the run, meal should be 3:1 carb to protein. Consuming sufficient protein diet and balanced amount of carbohydrate and fat (Good) will help the protein to perform its primary function.
Carbohydrates can either be simple or complex. Simple carbohydrate such as cakes, cookies, soft drinks, sugar, sweets, and alcohol are high on glycemic index.
Pasta, whole grain bread, potatoes, beans, lentils, vegetables, fruits, and rice are few of complex carbohydrates.
Pre-Workout Food:
Carbs: Banana, Rice, Potatoes, Oats.
Protein: Eggs, Any Nut Butter, Bread, Non-Dairy Milk, Dairy Products.
Post Workout Food:
Carbs: Banana, Apple, Berries, Tomatoes, Sweet Potatoes, Spinach.
Protein: Eggs, Tofu, Paneer, Dairy/Non-Dairy Milk.
Fat: Avocadoes, Unsalted Nuts, Nut Butters.
Electrolyte Drink: Coconut Water.
Food to avoid before running:
- Legumes: High in fiber which can lead to diarrhea during workout.
- White sugar: It is good when we need to get ready for long runs, but they are full of empty calories and can hamper performance. Also, blood sugar first spikes and then falls rapidly which can lead to fatigue and performance loss.
- Fatty foods: Though fat is essential for balanced diet, it is a no-go before workout. Fat stays in stomach and takes longer time to digest. Example: Cheese, Burgers etc.
- Lactose: This is a diary product which is difficult to digest.
- Spicy foods: This can cause heartburn or gastrointestinal distress.
- Sports drinks: Though they seem healthy, they are full of sugar.
The benefits of bodyweight training are Boundless.
Being thin is not the same as being healthy. If we must build lean muscle mass, adding strength training can help us burn more calories. This gives a boost in our metabolism which can last for hours. It also allows a full range of motion in the joints, meaning; we feel better as we carry on with our day without feeling stiff or uncomfortable.
For maximum strength and calorie burn, mix of cardio and strength training is the most effective way to reach the goal. The good thing about body weight training is that we do not have to hit the gym and can be done at a place of our comfort.
Note: HIIT (High Intensity Interval Training) workout push our metabolism and the afterburn effects will continue to burn calories after our training also and while we are relaxing on the couch.
Food is fuel & what we eat matters. Proper nutritious diet & strength training will help in achieving the goal.
Thank you Shilpa for this vital information and insights! Happy running and good luck for future events.
Very well articulated. Thank you very much foe the input
Thank you Shilpa. Very well explained on do’s and don’ts.
Thanks a lot for educating us on nutrition while exercising. It’s a good write-up
At many a times, we just focus on running aspects, with less regard to diet. Informative and thanks for sharing in this blog, Shilpa !
Very informative Shilpa, thanks for the inputs.
Following a diet plan is more difficult than following a work out routine. But it’s a must.. 👍
[…] of the rising stars of RunAddicts, Shilpa. She is our nutrition guru, thanks to her recent article (https://www.runaddicts.in/blog/nutrition-exercise-for-runners-shilpa/), it has inspired many of us to become conscious about what we eat and incorporate strength […]