Ahead of the Deejay Ten on Oct. 11, together with New Balance, we have created content specifically for those who want to run it. But also for anyone who has decided to start running and wants to do it the right way.
Probably “what and how much to eat” and “how much and when to drink” are two of runners’ favorite questions. And it is normal because, if our body is a perfect machine, this machine needs the right gasoline in order to perform at its best and efficiently.
I don’t need to tell you that if you need individualized advice, the only sensible choice to make is to go to a dietician or nutritionist who will tailor a food plan to your needs. All of what we will look at from here on are tips that can help guide you on how to best feed and hydrate yourself for running. These are not “absolute” indications since-to continue the automotive metaphor-there are engines that need different types of gasoline: diesel, electric, gasoline, hybrid, plug-in. And, also, there are engines that consume more and others that consume less. But not in the way you think.
Who consumes the most?
Contrary to what you might imagine, when we start running, our body consumes very little. The reason is very simple: he is not used to it.
So if you run to lose weight, it’s only fair to know that you won’t be able to give in to atavistic hunger right after your first few runs.
To make it easier for you to understand this process (and so many others related to training), you must always think that our bodies are very habitual and need small, constant changes to adapt to new situations.
On the other hand, if you have been exercising for some time, you will consume many more calories even while standing still or sleeping. Nice, huh!
What to eat before, after and during running
Books have been written on this topic and there are graduate courses, so I will try to simplify as much as possible.
In running we need three different types of food: fat, protein and carbohydrates.
Fat is consumed when we do low-intensity activity, protein is needed to “feed” the muscles, and carbohydrates (which are available and burn faster than fat) are needed when exertion becomes intense.
You will then understand without special explanation that we need all these nutrients to properly fuel our engine. And it is right to hire them all. Let me give you an example.
Breakfast before running
I dwell on breakfast because it is in the “top 3” most frequently asked questions.
Would you set out on a trip with the car’s tank in reserve? No? Then it is a good idea to eat before the morning run. Half an hour before the race is enough.
We especially need to think about carbohydrates and protein, so toast with some ham or a couple of rusks with jam accompanied by some cashews is fine. But you can also opt for homemade spinach or an American breakfast without bacon and with “light” servings.
The main rule, as in so many things, is to behave in moderation and use the right measure.
Can you run on an empty stomach? Here is another very common question, and the answer is “yes, but it is better not to.” Let me explain further.
There are special conditions under which it is “coaching” to do specific work on an empty stomach and in the inevitable morning hypoglycemia, but it should always be done under the close supervision (and advice) of the coach and nutritionist. “I’ve always done it and I’m fine with it” is not a good norm to apply because anyone-and I repeat anyone-needs the right energy before training.
Another important element of sports-related nutrition that is often overlooked is the fact that everything we eat throughout the day contributes to our daily dose of gasoline. In particular we need to pay attention to the quality of the foods we ingest: the more natural and light they are, the better they will be assimilated by our bodies.
I had to add “light” because French fries are also “natural” but they are certainly not suitable for running. ;)
The same applies to sugar and carbohydrate intake. It is good not to overdo it and always choose foods with a low glycemic index. Also remember that fats are not our enemy, they simply need to be taken in the right way and with-guess what! – moderation.
What should always be present, however, is vegetables. Never neglect daily servings of vegetables-they are very important not only for vitamin contribution but also for hydration.
And here we come to the second point.
How to hydrate for running
Hydration starts during the day: we should always have a bottle of water on hand and drink about a liter and a half away from meals (not all at once, of course). Even if it’s not August, and even if you don’t plan to train …
Find the rest of the article on RunYou.co.uk, the site dedicated to the project
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