Need advice on nutrition for a runner
Posted by irmimari at 12/20/2013
I'm a brand new vegetarian (4th day today). I've done a lot of research on food balance and nutrition when switching and finally decided to make the switch this week.
I am very focused on living healthy and have recently started running. Tomorrow I will do my first outdoors 5km run. Very excited!
My question is this: how do I eat around my training to make sure I have the right amount of protein and carbs for the session. 5km is only 30minutes to me, but in a normal training schedule I do 60minutes of cardio and muscle training and suspect I need to eat "smarter".
If anyone can suggest a book or website or have personal knowledge to share, I would much appreciate it :-)
I also recommend No Meat Athlete.
I've never given much thought to macro balancing. I *do* like to take in something for long runs (usually 45 min into a 90 min run, or every couple miles for a half) but not necessary for anything under 10 k.
to start with
The book Thrive and Eat and Run mentioned above are also very good.
What you need, in terms of food, is carbs. That is the single most important nutrient for athletes. Personally I bring dates and/or bananas on my long runs (anything above 2h) and make an post run smoothie based on water, bananas some kale and some berries (or any other fav fruit mix...).
Sorry to have contradict bretbrown but you do not have to think that much or consider any extra protein intake. You will not lose muscle tissue unless you are starving.