Runners are dedicated to a sometimes exhausting, yet fulfilling, lifestyle with intense training. There are several kinds of runners: those that love marathons, those who are into distance running, sprinters and those that enjoy all areas of this sport and take the time to run each and every day, sometimes for hours on end. The exercise itself is rigorous. The powerful motions that runners deal with can positively and negatively impact the body.
Naturally, strong bones and healthy muscles are a mandatory fitness issue. Runners need to learn more about the nutrients that strengthen and condition as well as heal. To maximize optimal functionality where runners need it the most they need to fully understand how nutrition works within various areas in a determined athlete’s body. By doing this, we can learn how runners can maximize potential
Perormance nutrition for runners can vary slightly depending on what type of runner you are. A runner’s diet needs to hold that which supports and strengthens strong bones, sturdy muscles as well as keeping that runner well fueled for the extreme training ahead. Cutting out the carbohydrates or even whole meals from a diet can prove to be very unhealthy, and in some cases dangerous, for the body.
Due to the high impact sport of running, runners should consume a lot of calcium rich foods in their diet. Sometimes this might not be enough so a supplement can be taken to ensure a healthy foundation. The impact on the body can send shockwaves up through the feet and into the legs. Serious calcium depletion can have consequences such as weaken the skeletal system which makes it easy to break bones, develop joint problems, back problems and so much more.
Another focus area would be macronutrients such as carbohydrates, protein and fat. Each one of these macronutrients is vital performance nutrition for runners. The normal healthy diet would consist of approximately 40% carbohydrates, 30% protein, 30% fat from whole grains, fruits, vegetables, seeds, nuts, meats, etc.
However, performance nutrition for runners changes this ratio slightly to enhance performance. Distance and marathon runners would need to increase the carbs to keep appropriately fueled. Sprinters often try and bulk up the muscle mass for their exercises so the amount of protein would need to be greater to support and increase muscle growth.
Hydration:
The American College of Sports Medicine (ACSM) recommends: 16oz fluid 2 hours before exercise, 8oz fluid 15min before exercise, 4-12oz fluid for every 15-20min, 24oz per pound of weight lost during exercise
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