Running tips: 6 important tips about food and drink for new runners
Tip #1: Eat a well-balanced diet. It sounds simple, but this is a tip many of us fail to follow on a daily basis. A low-fat, balanced diet will give you the energy to keep your body working at peak condition - something that will keep you feeling great even during longer runs. Also, a diet filled with variety in terms of fruits and vegetables should make it unnecessary for you to take vitamin supplements. The food pyramid is a good guide to help you remember to eat a well-balanced diet. The food pyramid tells us to eat 6 - 11 servings from the carbohydrates group (rice, pastas, bread, and cereals). A healthy diet includes 3-5 servings of vegetables and 2-4 servings of fruits. Runners should eat 2-3 servings of meats, fish, beans, eggs, and nuts, as well as 2-3 servings of foods in the milk, yogurt, and cheese group. Finally, the pyramid ends with sweets, sugars and oils that it advises us to eat only sparingly. Another good rule of thumb is to make your plate as colorful as possible. For example, pick fruits and vegetables of different colors, then combine with a serving of protein and of carbohydrates.
Tip #2: Drink plenty of water. Drink frequently, even if you are not thirsty. Throughout the day your goal should be to drink at least 2 liters of liquid. Water is best, but you can also include fruit juices, sports drinks, herbal teas, and milk in on your goal. You must, however, minimize drinking caffeine and alcohol because both act as diuretics and will dehydrate you. Water is necessary for proper digestion, perspiration to cool you off when you run, and for your body to eliminate waste materials in your system. Water not only will help your running, but will improve your complexion making you look and feel great!
Tip #3 Eat more carbohydrates. About half of your caloric intake each day should be from carbohydrates. Carbohydrates provide energy when you run because they are stored in the muscles as glycogen, a primary source of fuel for you when you engage in physical activity. There are two types of carbohydrates: simple and complex. You want to increase your intake of complex carbohydrates such as pasta, vegetables, and bread because these are the ones that will give you a steady supply of energy as they are slowly absorbed into the body. Simple carbohydrates provide a quick energy boost because they are quickly absorbed into the bloodstream. A good choice for simple carbohydrates are sugars such as those found in juices and fruit; a poor choice are refined sugars such as those found in candy.
Tip #4 Aim to eat minimally processed or unprocessed foods. Minimally processed or unprocessed foods are healthier because more of the nutrients are intact. Since many pastas and other carbohydrate sources are refined, it is a good idea to look for minimally processed or unprocessed alternatives such as whole wheat pastas. In breads, look for ones made from unprocessed, whole grains rather than a low fiber white bread.
Tip #5 Eat smaller meals throughout the day rather than 3 large meals. Eating smaller, more frequent meals keeps the body's insulin levels more stable throughout the day. Some research has shown this will cause energy levels to remain more stable, as well as raising metabolism levels resulting in higher caloric burn throughout the day. No matter what, keeping the body's blood sugar level steady helps you feel more stable and energized throughout your workout and rest times.
Tip #6 Eat more (or at least the same as what you ate before you started running). Running burns more calories than sitting on a couch. In that same vein, runners burn more calories during periods of rest than their couch-potato counterparts. If you follow a healthy diet and eat an appropriate amount of calories, you will lose weight running. If you try to cut calories while starting a new running program, you simply will find yourself without energy and motivation, leading to frustration and disappointment when your workouts seem too difficult to complete.
