Nutrition & Hydration

No matter how much time you spend training for your 10K event, without a proper diet to fuel your miles, you will most likely come up short in the long run. Despite a recent societal trend towards high protein diets, for runners and all other endurance athletes a diet rich in carbohydrates is the answer to staying well fueled.

Sports nutritionists recommend that the components of a healthy runner's diet should include 60% carbohydrates, 25% fat and 15% protein. Plenty of leafy green vegetables and fresh fruits should be consumed, along with anti-oxidants, B complex vitamins, and vitamins C and E.

All of the food that we eat is eventually broken down by our bodies into glucose which is used for energy. An enzyme converts glucose into glycogen that is stored for future use as energy. It is stored in the liver, muscles and brain. A normal person has approximately 12 hours worth of glycogen in storage.

It is these glycogen stores that fuel our bodies not just for everyday activities but for running and workouts as well. Once depleted, our bodies will start breaking down muscle for fuel. The molecule which produces the energy we use has the initials ATP--adenosinetriphosphate The efficiency of this whole process of conversion of food into energy also depends on many vitamins and minerals being present as well. That's why it's essential to not just eat any carbohydrates but to choose the right ones and preferably ones which can also contribute to the needed vitamins and minerals.

Complex carbohydrates are the best way to fuel these glycogen stores to assure that they will be long lasting. While simple sugars, such as a chocolate bar, cookie, or even juice will give a quick lift, the energy will be short-lived. Refined sugars fall into this category. Complex carbohydrates, on the other hand, are used up much more slowly. That is why the staple before-a-marathon dinner for runners has always consisted of lots of pasta, rice, potatoes and bread. The same theory should also be used for those aiming to run a 10K.

When runners hit the wall in a race and just cannot go on, it's because their bodies are depleted of glycogen--they didn't plan their running diet carefully enough. There are actually quite a lot of different kinds of foods that consist of complex carbohydrates--grains, fruits, vegetables, seeds, nuts, etc. Complex carbohydrates are really just starches, several molecules of sugar strung together in a chain. In order to choose the best ones and not get bored with eating pasta every night, here are some different foods containing complex carbohydrates.

Bran Brown Rice

Barley Pasta

Cornmeal Root vegetables

Oatmeal Breads made with whole meal

Buckwheat Pita bread

Maize Cereals made w/whole grain

Potatoes Cereals with high fiber

Macaroni Porridge

Spaghetti Muesli

Corn Yams

Beans Peas

Cracked wheat Lima beans

Pinto beans Kidney beans

Chickpeas Black-eyed peas

Soybeans Pears (with skin)

Apple (with skin) Bananas

Figs (dried) Apricots (with skin)

It is better to eat whole grains which contain both bran and germ, plus whole grains have varying amounts of other important components of a healthy diet, such as fiber, vitamins and minerals. Whole grains have been found to even lower cholesterol, a finding now touted on “Cheerios” boxes. They can also reduce the risk of cancer, heart disease and diabetes.

The only way to truly know if a product contains whole grains or not is to read the label. Some people are fooled by labeling, thinking that when buying wheat bread they are buying whole grains. But the word “wheat” does not automatically mean whole grains are present. Some breads labeled as wheat still have refined grain. Look for the word “whole” in the list of ingredients.

Fiber is also considered a complex carbohydrate and while many people know that fiber is included in such grains as bran or barley, they don't always remember that fruit and particularly the skins of fruit are also good sources of fiber. Pears and apples are good examples. While fruit juice may contain the same vitamins as the fruit itself, most fruit juices do not contain the fiber that is available in fruit skins. So whenever possible, eat a piece of fruit instead of fruit juice.

Runners who are careful about consuming complex carbohydrates in their diets will have greater endurance than those who do not. The right amounts of protein and fats are still important too. The recommended protein intake is 15% compared to 60% carbohydrates.

You may have heard the phrase, “proteins are the building blocks of muscle.” And, that is why bodybuilders often increase their protein intake to grow larger muscles. Our bodies are literally made up of proteins, from our skin to our major organs. Runners count on functioning muscles, ligaments and tendons so it is particularly crucial that they have adequate protein intake.

Remember though, when it comes to protein, enough but not too much is the key. You need just the right amount for muscle repair and recovery after your runs. Not getting enough protein can lead to slowed recovery and fatigue. Protein is also a necessary for the immune system to do its work in fighting viruses and other diseases or conditions that could lead to illness.

On the other hand, excessive amounts of protein turn to fat and lead to liver and kidney damage, so exactly how much is enough protein? For the average runner preparing for a 10K run, approximately six ounces of lean meat every day is just right. Dairy products are also a good source of protein. Try to get low-fat milk, yogurt or cheese and not the products with high fat content.

If you run and are a vegetarian, particularly if you are on a vegan diet with no meat and no dairy products, you have to be particularly vigilant about your protein and calcium needs. Make sure to get at least 2-3 servings of soy every day and select vegetables and fruits high in calcium to offset the lack of dairy products.

For a female endurance athlete (that's every woman running a 10K), each day's protein intake should equal 0.53-0.63 grams per pound of body weight. Male endurance athletes should aim for a little more protein or 0.72 grams per pound of body weight. Based on these recommendations, a 150-lb. male runner should consume 81 grams of protein a day.

Here is an example of how these protein needs (81 grams) can be obtained from the food groups we are supposed to eat every day.

Male Endurance Athlete--choices to meet protein needs of 18g/day.*

Food Type Serving Size Grams of Number Grams

Protein per of servings of

Serving X per day = protein

___________________________________________________________________________

Grains 1 oz. or ½ cup

& 3 X 8 = 24

Starchy

Vegetables ½ cup cooked

___________________________________________________________________________

Vegetables ½ cup cooked 2 X 3 = 6

1 cup raw

___________________________________________________________________________

Fruits 1 fruit or 0 X 4 = 0

½ cup

___________________________________________________________________________

Milk Products 1 cup 8 X 2 = 16

___________________________________________________________________________

Meats & Meat 1 oz. 7 X 5 = 35

Alternatives

___________________________________________________________________________

Fats & Sweets

Fats 1 tsp 0 X 3 = 0

Nuts & Seeds 1 tbsp 1 X 1 = 1

Sugars 1 tbsp 0 X 2 = 0

___________________________________________________________________________

Total = 82

* University of Arizona. College of Agriculture & Live Sciences. Department of Nutritional Sciences

Runners should have more fat than protein in their diets. The recommended amount is 25%. Fat is essential for the body's efficient operation. It is needed to transport vitamins A, D, E and K throughout the body Essential fatty acids can also be beneficial in aiding immune system and heart health. That's why we hear so much about omega 3, 6, and 9 fatty acids and why they are considered to be the healthy fats.

Fat is also an energy source--fats have twice as many calories as proteins and carbohydrates. They are also stored as a protective layer around the abdomen and under the skin so overeating fats does lead to weight gain. On the plus side, fat makes you feel fuller so you are less apt to overeat.

When choosing which fats to eat experts recommend that we make choices from fish, vegetable oils and nuts over fatty meats and butter. Because our bodies can make the cholesterol we need for our body's cell activities, we do not need to eat fats containing cholesterol.

Although every kind of fat has the same amount of calories, it is still important to read the product labels. The two kinds of fat to avoid are trans fat and saturated fat. Trans fat is the worst of all fats because it not only raises LDL (low-density lipoprotein), the “bad” cholesterol, it even lowers the HDL (high-density lipoprotein), the “good” cholesterol. Saturated fats increase the amounts of bad cholesterol in our bodies.

Polyunsaturated fats are considered to be good fats and even seem to help lower cholesterol levels. The best fats are monounsaturated fats, found in olive and canola oils, nuts and peanut oils, and many kinds of margarine, where the listed ingredient is hydrogenated vegetable oil.

As long as runners choose wisely amount fat, protein and carbohydrate choices, keeping the levels in the 25%, 15% and 60% ranges respectively, all should be well nutrition-wise during your normal training schedule.

Ten Eating Tips for Runners

1. Don't overeat. Many runners believe that because they burn so many calories while running they can eat to their heart's content. But runners, like everyone else need to set calories limits.

2. If you eat one cup of low-fat yogurt every day, you will have met your need for calcium.

3. Always eat breakfast. This is even more important if you are a morning runner. Set your breakfast calorie limit at around 500. You must eat before you run even if it is just a couple pieces of toast and a piece of fruit.

4. Drink sports drinks during runs. They not only replace fluids but electrolytes as well.

5. Porridge with skimmed milk is one of the healthiest breakfast foods. Porridge is unprocessed oats.

6. Peanut butter with honey or jelly on whole-grain bread is a heart-healthy meal. Peanut butter has lots of protein, vitamins, and is a lot cheaper than an energy bar.

7. Bananas are the perfect runner's snack.

8. Drink alcohol in moderation.

9. Eat 5-6 small meals throughout the day instead of three large meals.

10. Make sure to get enough of Vitamins C, E, iron and calcium.

Eating on the Run--Energy Bars and Gels

There has always been some controversy about the benefits of energy bars and gels. While some runners swear by them, others believe that for short of the marathon distance all that is needed is proper diet and hydration. The answer must ultimately be a personal one, and the goal is to find what works best for you.

Eating before, during, and after training runs will require some experimentation on your part during the training program. The one thing to remember above all else is that you should never try anything new on race day. If you haven't tried it in your training, you have no idea how your body will react, so leave it for next time.

Most runners do ingest an energy bar either before, during or after a race, even a race as short as a 10K. The body uses muscle glycogen as fuel and when it runs out, it starts to use fat. Fat is a much less efficient use of fuel and your energy will start to decrease. That is why carbohydrate loading is done the week before the event, and why replacing carbohydrates with an energy bar, gel or sports drink will help you sustain your performance.

Energy bars and gels are a good source of carbohydrates. The gels are used more on longer endurance events such as marathons and ultra-marathons. Gels come in a small package and are gulped and chewed. The carbohydrates in gels enter the blood stream quicker than an energy bar because they are usually more concentrated, even though it usually take two packages of gels to provide the total carbohydrates of an energy bar.

Many people think the flavors of this sweet goop tastes better than energy bars. Gels are also easier on the stomach so if you have gastric upset when you try to eat during a race, give gels a try.

There are dozens of brands of energy bars on the market today. You can even find them in the quick stop on the corner. So, when you are standing there in the grocery store eyeing stacks and stacks of boxes, how do you know which energy bar you should buy?

Some energy bars are high protein and some have high fat content, so be sure to read the labels carefully. Runners need high carbohydrate bars, and should choose bars that have at least 65% carbos. Energy bars also contain varying amounts of vitamins, minerals, and fiber. Some bars and gels even advertise that they contain branch chain amino acids for muscle recovery.

Whenever you eat an energy bar or gel, you should also drink plenty of water, at least 8-12 ounces so that it doesn't sit in your stomach like a lump. Energy bars come in a variety of flavors but the consistency can be a bit dry. One bar supplies around 200-300 calories, which is exactly what is needed during a one-hour run.

The biggest benefit of energy bars is their convenience. You can slip one into your pocket or waistpack and have all the fuel you need when your energy starts to fade. Energy bars are not cheap, so for those people who don't have the money to spend or don't want to spend their money on energy bars, homemade energy bars can be just as good. Any combination of oats or other grains, nuts, and fruit can be just as effective as far as carbohydrate consumption goes.

Eating before your event

Every endurance runner needs to eat a high carbohydrate, high calorie meal with two to four hours before their race. This allows the body to have plenty of fuel so that it can go for a long period of time before it has to start using stored glycogen. The result will be less fatigue and improved performance.

While it is important to eat a good meal a few hours before your race, it is also best not to eat too close to the event. That means no meals in the hour and a half before the race. For most people, eating this close to the start can cause some gastrointestinal problems during the race.

An example of a good pre-race meal includes:

•  2 whole eggs

•  3 slices of whole wheat bread

•  2 cups of fresh orange juice

•  2 bananas

•  3 cups of raisin bran

•  1 cup of low-fat milk

•  1 liter of water

Eating during your event

Even if you eat a good pre-race meal, it is still important to keep your carbohydrate level up during the race itself. During a 10K this should be about 60 grams of carbohydrate. If you were running a longer event, the rule would be to take in at least 60 grams of carbos each hour. That could be an energy bar, or one to two servings of a sports drink or gel.

Fluids are a necessity too during any run. Basically, the recommendation of most experts is to drink two liters of water or a sports drink every hour. Failure to do so can result in a loss of four to six pounds an hour, especially in hot weather.

Eating after the event

Don't think that once the race is over you no longer need to think about eating or drinking. In any endurance event, even when properly fueled, there is damage to muscle tissue. That's why it is important to refuel as quickly as possible, especially with liquids.

High carbohydrate drinks are still the answer, although it is also good to increase protein consumption post-race. Muscles need protein to rebuild. A low-fat drink with 50-60 grams of carbos and 30 grams of protein is a perfect ratio. For the rest of the day small meals of carbohydrates and proteins should be consumed

Carbohydrate Loading

The week before an endurance event, from a 10K upward, you will perform better if you start to taper off your runs and start carbohydrate loading. If you are following the 10K training programs, you will notice that the mileage tapers off in the last 4 days or so. This is the time to start eating more carbohydrates as well. You should have a goal of 80 grams of carbos per day at this stage in the training.

This carbohydrate loading, combined with pre-, during and post-race fueling will help you to have a super race day.

According to the Gatorade Sports Nutrition Research Center, many athletes who try to carbo load are unsuccessful. Some of the common mistakes are:

•  Carbohydrate loading requires an exercise taper.  Athletes can find it difficult to back off training for 1-4 days before competition.  Failing to rest will compromise carbohydrate loading.

•  Many athletes fail to eat enough carbohydrate.  It seems athletes don't have a good understanding of the amount of food required to carbohydrate load.  Working with a sports dietitian or using a carbohydrate counter can be useful.

•  In order to consume the necessary amount of carbohydrate, it is necessary to cut back on fibre and make use of compact sources of carbohydrate such as sugar, cordial, soft drink, sports drink, jam, honey, jelly and tinned fruit.  Athletes who include too many high fibre foods in their carbohydrate loading menu may suffer stomach upset or find the food too bulky to consume.

•  Carbohydrate loading will most likely cause body mass to increase by approximately 2kg.  This extra weight is due to extra muscle glycogen and water.  For some athletes, a fear of weight gain may prevent them from carbohydrate loading adequately.

•  Athletes commonly use carbohydrate loading as an excuse to eat everything and anything in sight.  Consuming too many high fat foods will make it difficult to consume sufficient carbohydrate.  It may also result in gain of body fat.  It is important to stick to high-carbohydrate, low-fat foods while carbohydrate loading.

Proper Hydration

No matter how long a race you run, once you get to distances of 10K and above, proper hydration is necessary before, during, and after the event.

When running an endurance race, especially if the weather is warm, a runner can lose 2-4 lbs of body weight every hour. For each pound lost, fifteen ounces of it is due to dehydration. Dehydration can become a serious problem if left unchecked. Studies show that for every 2.2 lbs of water that is lost, your heart beat will increase by approximately eight beats per minute and your core temperature will start to rise.

In cooler weather, the rate of dehydration will be slower but runners still need to drink plenty of fluids. Water needs to be replaced at least at the same rate as it is being lost. Your chances of drinking too much fluid are very small. The fact is, most runners do not drink enough during runs, replacing only 300-500 ml of fluids each hour. A 150-lb runner, for example, should be drinking 625-1,250 ml every hour.

One of the best ways to hydrate during endurance runs is with a sports drink. This same 150-lb runner needs 60 grams of carbos each hour. That means that both carbohydrates and fluids would be at an optimal level if 625-1,250 ml of beverages that contained 4-8% carbohydrates were consumed each hour.

Hydrating correctly will help you run stronger in the second half of the race and cross the finish line still feeling strong.