5 Essential Nutrition Tips for New Runners: Should You Be Eating Differently?
We have a custom version of Nurish for runners. We wanted to put together some helpful tips to guide the new runners amongst you —and anyone else new to running—on how to adjust your diet to support your new interest. Running pays dividends in many ways, and proper nutrition is crucial for fueling your runs, enhancing recovery, and maintaining overall health. If you are on a training program for any race, we can add you to our running program at no cost. Here are five essential tips to help you adjust your diet as you begin your running journey.
Good News! Get Nurish for iPhone free here. Log a meal using voice in 20 seconds and get instant advice.
1. Prioritize Balanced Meals
When you start running, your body's energy demands increase. To meet these needs, focus on eating balanced meals that include a mix of carbohydrates, proteins, and healthy fats. Carbohydrates are particularly important as they are your body’s primary fuel source during exercise. Aim for complex carbs like whole grains, fruits, and vegetables, which provide sustained energy. Protein is vital for muscle repair and growth, while healthy fats support overall health and long-term energy supply. Do remember that one risk is over-compensating with food, especially when we think we are exercising well. Log your food in Nurish to keep an eye on calories and balance.
2. Stay Hydrated
Proper hydration is essential for runners. Even mild dehydration can negatively affect your performance and recovery. Make sure to drink water throughout the day, not just during your runs. A general guideline is to drink half your body weight in ounces of water daily, but this can vary depending on factors like climate and sweat rate. Many prefer to drink energy drinks after runs. While replenishing electrolytes is important, watch out for those added sugars.
3. Time Your Meals and Snacks
The timing of your meals and snacks can significantly impact your running performance. Eating a small, easily digestible snack that includes carbs and a little protein about 30-60 minutes before running can help you maintain energy levels. Post-run, aim to eat a balanced meal or snack within 30-60 minutes to replenish glycogen stores and promote muscle recovery.
4. Listen to Your Body’s Hunger Cues
As you start running more, you might notice an increase in appetite. It’s important to listen to your body and eat when you're hungry, but try to choose nutrient-dense foods that will fuel your runs and support recovery. Avoid empty calories that offer little nutritional value. Instead, opt for whole foods like fruits, vegetables, lean proteins, and whole grains.
5. Don’t Forget About Recovery Nutrition
Recovery is a key aspect of any exercise regimen, and nutrition plays a crucial role in it. After a run, your body needs carbohydrates to replenish glycogen stores and protein to repair muscle tissue. A good post-run snack could be something like a banana with peanut butter or a smoothie with fruits and a protein source like yogurt or protein powder.
Conclusion
As a new runner, it’s important to align your nutrition with your increased activity levels. By focusing on balanced meals, proper hydration, nutrient timing, listening to your body, and supporting recovery, you’ll be well on your way to enhancing your running performance and overall health. Remember, every runner is different, so it’s important to find what works best for your body. Running is wonderful, and your enjoyment will only be furthered with better nutrition.
Good News! Get Nurish for iPhone free here. Log a meal using voice in 20 seconds and get instant advice.
