Nutrition Tips for Runners

We’re all itching to get outside and enjoy these beautiful days that tell us spring is almost here. Spring also means running season. The Shamrock Shuffle is just around the corner along with multiple 5-10k events which are popping up all over the place. Even here at Loyola we’re having a 5K event to benefit our neonatal intensive care unit in June.

But before you put on those running shoes think about what you are putting in your body.

Get fueled. Long-distance runners are at risk of having low bone density, stress fractures and irregular periods if the energy input does not correspond to their energy output. It is important to provide your body with enough energy to perform at its best and prevent unwanted injuries. Men typically require about 6 to 10% more calories than women as they typically burn more calories on average and require more energy for their muscle function.  Runners can calculate their caloric needs by following this general guideline, but it’s best to talk to your doctor or a nutritionist before starting a running program. 

30 – 60 minutes of activity a day requires 16-18 calories per pound
1 – 1.5 hours of activity a day requires 19-21 calories per pound
1.5 – 2 hours of activity a day requires 22-24 calories per pound
2 – 3 hours of activity a day requires 25-30 or more calories per pound

Plan fiber intake wisely. Fiber is a wonderful thing, but choosing foods lower in fiber the night before and the morning of the race is a smart idea. Foods like high-fiber cereals, grains, granola bars, fruits and vegetables could lead to gastrointestinal distress with lower abdominal cramping on race day.

Prepare for various weather conditions. Heat will increase sweat rate and lead to a higher loss of salt.  Sweat is the body’s way of eliminating generated heat and therefore cool down body temperature.  In colder temperatures, runners will require more calories to help maintain their core body temperature. Hydration needs also may increase in cold weather if inappropriate clothing is worn.

Getting carbs on the run. When exercising for longer than one hour, 30-60 grams of carbohydrates should be consumed every hour. Carbohydrates can be consumed during a marathon in many different forms including: gels, jelly beans, sports drinks, sports bars or a combination of these products.  The daily recommended carbohydrate intake is 6-10 g/kg of body weight/day. 

Drink fluids. Water is the most important nutrient.  Losing as little as 2 percent of body weight can lead to impaired athletic performance.  Be sure to stay hydrated, but also be careful of overhydrating which can cause low sodium (hyponatremia) levels.  The general recommendation for hydration is to drink to thirst.  Listen to your body—if you are running by a water station and are don’t feel the need to drink, you probably are not thirsty and don’t need to drink at that time. 

Monitor urine. The most accurate way to measure your hydration status is to determine your sweat rate.  A simpler (albeit less accurate) indicator for assessing hydration status is the color of urine. If you urine is clear, you are drinking too much water.  If your urine is dark yellow/brown you are not drinking enough.  Checking your weight before and after runs can give you information about your hydration status as well.  If you gain weight on a run you are overhydrating, but as mentioned above if you lose more than 2% of your body weight you probably are not drinking enough. 

Get adequate protein.  Protein consumption is important for increasing lean muscle mass and aiding in muscle repair. Endurance athletes require between 1.2 to 1.7 g/kg/day. 10 to 20% of your daily calories should come from protein. Consuming more than 2 gm of protein/kg of body weight/day is not recommended.    

Don’t forget to carb load.  Athletic performance can be improved if a runner maximizes muscle glycogen stores prior to a marathon. Some carbohydrate loading plans start six days before a race. However, it will help maintain a high-intensity run for a longer period of time even if a runner begins a high-carbohydrate diet the day before the race.

Practice, Practice, Practice.  It is important to practice a nutrition and hydration schedule ahead of time. Race day is not the time to try out new foods and beverages.  It is essential to have your diet regimen in place while training so you know what types of food your body can tolerate and draw optimal energy from.  If you don’t practice a food and hydration pattern before race day, you won’t know how your body will react and performance may suffer.

About Loyola Sports Medicine Tips

Loyola University Health System sports medicine physicians are dedicated to enhancing sports performance and getting people back in the game. Each season a LUHS sports medicine expert from our facility in Burr Ridge will offer tips to keep you safe and active. Dr. Haemi Choi, MD, is a women’s sports medicine specialist.  In addition to seeing patients in clinic she is a team physician for several high school and college teams and provides volunteer medical care at various sporting events.  Her clinical interests include the female athlete triad, exercise induced asthma, general musculoskeletal care, overuse injuries, and acupuncture.  She is an avid runner and enjoys participating in local races throughout the Chicago area.