As a runner, following a proper program and eating healthy is the perfect recipe for optimum performance and life long running. When I started training for my first 10k, little did I know how important what and how much I was eating could hurt my training.
At the time, I wasn’t making good food choices or eating well balanced meals. I would also skip breakfast or not make the time to eat. This was a huge mistake as I was often depleted after a workout. I also felt low in energy before the workout. The end result my running had suffered and this unmotivated to run.
Taking some time off not from running, I instead looked carefully at my diet. I realized running 5 days per week my body needed more nourishment. Skipping breakfast wasn’t working and eating creamy sauces the night before a long training run had given me an upset stomach.
If I wanted to continue training and see the finish line I needed to change my eating habits.
After doing some research into how to properly fuel my body and seeking advice from a dietitian I began to change my eating habits.
Here are my top 5 healthy eating tips 101 that I still use today:
1. Eat breakfast on a regular basis
Having breakfast fuels my body. I have a lot more energy before the run. Here is what I have on a regular basis – oatmeal with a bit of milk, brown sugar and some fruit. Give yourself a couple of hours before running.
I enjoy having one cup of coffee before heading out the door. I would have though a glass of water to keep hydrated.
2. Make the time to eat – your body will love you
Sometimes it is hard to make the time to eat. If you don’t have the time, bring a snack with you. Snack bar or granola bar and a piece of fruit to get through the workout or afterwards depending how much time you can digest it.
3. Follow a proper meal plan – eat carbs, protein and unsaturated fats. Carbs like a bagel gives me a lot of energy and having pasta, plain sauce with no creamy sauce the night before a big run.
4. Avoid foods that will upset your stomach. If you are not sure try it before the race. I love yogurt but discovered having some before a run upsets my stomach.
5. Keep hydrated. Bring a water bottle with you and drink sips of water throughout the day. Suggested to drink at least 2 liters a day or 8 glasses of water a day.
After a hard effort in a race, my stomach cannot handle food. What I have is a sports drink instead which has electrolytes.
Listening to your body is the key to knowing what foods work for you. See a registered dietitian for advice or more information about following healthy eating for your training.