Running : Nutritional Information

Important nutritional information for runners.

Fluid Facts

Why is fluid intake so important for runners?

Fluid is a vital part of any athletes diet for three main reasons:

• it helps us to get rid of heat through the skin by sweating;
• it helps the body to get rid of waste products and toxins in urine; and
• it helps to transport glucose in the blood to our muscles so that we can exercise.

Without it the body can not perform at its best and a dehydrated runner will end up going nowhere fast.

Which fluid should I choose?

Water is the most important fluid for anyone - runners included. You can splash out pounds on sports drinks but none of them will supply your body with any more fluid than plain old water at a fraction of the price. It is easy to digest, quickly absorbed and, combined with a healthy sports diet, is the perfect fluid for anyone running for less than 90 minutes.

Watery foods are another good choice for boosting your fluid intake. Eat plenty of fresh fruit, tomatoes, soups, cucumber and other snacks with a high water content.

Sports drinks usually have some added extras in the form of either carbohydrate or electrolytes, the body salts lost through sweat.

How do I know if I'm taking in enough fluids?

Look out for warning signs that you may be dehydrated: feeling tired all the time, having headaches and general weakness could all be indications that you aren't taking in as much fluid as your body needs.

When should I drink when I'm running?

Rule number one is to drink before you feel thirsty. The sensation of thirst is your body's way of telling you that it is already becoming dehydrated.  Remember that in very hot or humid weather you might need to drink more.

What should I do if I become dehydrated when running?

Unfortunately there is only one thing you can do and that is to stop running. If you don't stop, your body will eventually make its own decision to call it a day. The only way around it is to make sure you are well-hydrated before you start and to keep topping up your fluid stores as you run.

Are there any fluids that I shouldn't drink?

You should avoid alcohol and caffeine based drinks such as tea, coffee and fizzy drinks which all promote dehydration. Fizzy drinks can also cause bloating.

What to eat: Pre-run

Is it important to eat something before I run?

Yes. Eating before you exercise means that some of the gastric juices in your stomach will be absorbed, leaving you feeling less hungry during the run. A high carbo meal will also fuel your muscles and help to prevent hypoglycaemia - low blood sugar levels - which can leave you feel unnecessarily tired. Above all it provides you with the psychological advantage that your body is ready to run.

When should I eat before a run?

There are no hard and fast rules here - only to leave long enough for the meal to digest so that you don't feel uncomfortably full. For some runners that means four hours, for others it might be two hours. In general, a large meal will take around four hours to digest, 2-3 hours for a smaller meal and up to 2 hours for a snack or liquid meal.

What to eat: recovery foods

Is it necessary to eat and drink after a race?

Yes. Your diet after running influences how quickly you recover and how soon you will be able to run again.

What is the best drink to take after a race?

Replacing fluids is one of the most important steps to take once you have crossed the finish line in a race and choosing the right sort of drink will give you a head start. The best choices for recovery fluids are:

• Fresh fruit juices: such as orange, pineapple and grape juice which supply carbohydrates, fluid and electrolytes. If the juice is too acidic, try diluting it with water to taste.
• Water: always a good standby and will replace fluids just as well as any commercial sports drink. Water combined with a good post-race diet will replace all the fluid, carbohydrate and body salts that you have lost.
• Watery foods: try to include at least a few watery foods such as cucumber, tomatoes and grapes in a post-race meal since they will also boost your fluid supplies.

How soon and how much should I eat after a race?

Try to eat carbohydrate-rich foods in the four hours after you have finished your run.  For example a few slices of toast with orange juice or a bowl of breakfast cereals with a banana.

Information with kind permission from 'Runnersworld'

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