Nutrition & Hydration for Runners

By August 29, 2019Overall Wellness

Contributing Author: Jillian Warwick, Certified Nutritional Therapy Practitioner & Registered Yoga Teacher 

When fueling your body, it’s best to choose foods & beverages that are nutrient-dense, energy-supplying & healing; that provide benefits above & beyond strength or speed in the short-term. All things considered, there are a few simple guidelines as to what you should include & exclude, that will ensure you feed your body most advantageously on race day, and everyday.

What types of food should you INCLUDE?

BLENDED & JUICED FOODS
When you blend or juice foods, you make things much easier on your digestive system, allow foods to empty more quickly from the stomach. Blending or juicing also helps to pre-digest the food so your body doesn’t have to work as hard during digestion. This frees up precious energy for you to be able to devote to breathing, moving & contracting muscles. Cell walls are broken down and nutrients are quickly released.

EASILY DIGESTIBLE CARBS, FATS & PROTEINS
Carbohydrates such as white potato, sweet potato, yam, taro & white rice are tolerated best by most athletes before hard workouts. Fats such as MCT oil, coconut oil & coconut butter (all sources of medium chain triglycerides) bypass the normal process of digestion & get absorbed directly by the liver, providing a quick source of energy.Proteins such as hydrolyzed collagen protein, hydrolyzed whey protein & essential amino acid supplements are the most easily digested & assimilated prior to intense activity.

What types of food should you EXCLUDE?

FODMAPs
Short for “Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols”, FODMAPs are forms of carbohydrates & sugar alcohols can be poorly absorbed in the small intestine, and pass through to the large intestine, where they feed bacteria, and may create excess gas, abdominal bloating & distension, abdominal pain, constipation or diarrhoea, or a combination of both. A few specific FODMAPs to steer clear of are wheat, dairy, and fermentable fruits (like apples & pears). Many popular sports nutrition supplements also include high amounts of FODMAPs in the form of fructose & maltodextrin.

ARTIFICIAL SWEETENERS & CHEMICALS
Aspartame, Sucralose, Acesulfame K, Saccharin, Xylitol & Sorbitol are some of the most popular artificial sweeteners on the market; and are known to cause a range of unhealthy side effects – from gut bacteria imbalance, to digestive distress, to brain fog (acting as neurotoxins). Artificial sweeteners can be found in prepared foods, medications & beverages; including, but not limited to: toothpaste & mouthwash, children’s chewable vitamins, cough syrup & liquid medicines, chewing gum, zero-calorie waters & drinks, alcoholic beverages, salad dressings, desserts & candies, baked goods, yogurt, breakfast cereals, processed snack foods, diet fruit juices & beverages, and prepared meats. It’s important to read the labels of everything you consume, to avoid deleterious effects on race day & to preserve long-term health.

AND EQUALLY AS IMPORTANT…

How should you HYDRATE? 

Consuming the correct amount of the proper nutrients at the ideal time is key for athletes, and performance is compromised with both excess & deficiency. This concept also applies to hydration, where detrimental effects can occur on both sides of the equation. Drinking too little or too much can have performance-inhibiting effects. For shorter-duration exercise, drinking to thirst is the best recommendation. Drink throughout the day, and keep water on hand; but remember, you can only absorb so much water. If you have to relieve yourself every 30 minutes, you’re likely just flushing fluids thru – and minerals out – of your tissues. Never force yourself to drink; and keep in mind, hydration is more than just H2O. Eat plenty of high water-content fruits & veggies; and don’t be afraid of quality salt. Salt your food to taste, and add a pinch of mineral-rich salt to your water for best absorption & electrolyte balance – or try one of the “Simply Better Sports Drink” recipes below.

SIMPLY BETTER SPORTS DRINKS
Try one of these super simple recipes for a homemade, hydrating & nutrient-boosting beverage.

Coconut-Lime Refresher  

  • 3 cups coconut water
  • 1 cup filtered water
  • 1/2 cup lime juice
  • 2 tbsps raw honey or pure maple syrup
  • 1/4 tsp sea salt trace mineral drops (optional)

Lemony Uplifter  

  • 4 cups filtered water
  • 1/2 cup lemon juice
  • 1/4 cup raw honey or pure maple syrup
  • 1/4 tsp sea salt trace mineral drops (optional)

ABOUT THE INGREDIENTS

Coconut water contains 13x more potassium (a key electrolyte necessary for proper cell function) than Gatorade. Look for a brand without additives or preservatives. Freshly pressed juices, such as lemon & lime, contain vitamins & enzymes that help maintain energy during activities, and help speed recovery after. Raw honey & pure maple syrup are both rich in minerals & easily digestible sugars, which can be used for quick energy. Sea salt is full of electrolytes & minerals. Plus it plays an important role of balancing the stress hormones during exercise. Salt reduces adrenaline levels & supports overall metabolic health. Trace mineral drops add to the electrolyte content; and due to soil depletion, many of us don’t get enough in our food, so supplementation can be very beneficial.

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