Go for whole grains, such as quinoa and brown rice, as well as sweet potatoes and winter squash. Protein: Protein is an essential component of all your tissues. It's especially valuable in helping you build and repair muscle, which you're doing a lot of while training.
The average person training for a 5K does fine with about 0. Lean proteins, such as fish, white-meat poultry and trimmed steak are ideal options. Fats: Fats get a bad rap, but the unsaturated kind provides support for vitamin absorption and some, such as the Omega 3s, reduce inflammation so you recover from your runs adequately.
Between 20 percent and 35 percent can come from fat, says the Institute of Medicine. Avocado, salmon and nuts are good sources of unsaturated fats.
If you eat a variety of foods daily and choose mostly healthy, unprocessed ones, you'll get a good mix vitamins and minerals to support healthy 5K training. If you have specific dietary limitations, such as a dairy intolerance or vegetarian eating plan , you might need to focus on specific nutrients. Women runners sometimes need a little extra vitamin and mineral support, too. Athletes will benefit from 1. More Nutrition And Running Articles. Look for this banner for recommended activities.
Cancel Yes. Join Active or Sign In. All rights reserved. Go Premium. Need Help? Learn More Customer Login. By Shoshana Pritzker For Active. She served as online editor-in-chief and senior editor of FitnessRx for Women magazine from through , and has been featured in Oxygen Magazine as well as other national media outlets.
The most important thing to remember the night before a race is to eat a well-balanced dinner with carbs, protein and healthy fats. Make sure you choose foods that are familiar to you, and avoid foods that you know will give you stomach distress.
For plant-based eaters, that might mean avoiding beans, cruciferous veggies or certain sauces. One of my favorite pre-race dinner ingredients is sweet potatoes. They are a starchy carb that has plenty of nutrients, like Vitamin A and fiber. I also love roasted sweet potatoes in the oven. Any well-balanced dinner with healthy foods is usually a good choice. But there are a few things you definitely do NOT want to eat the night before a 5k, such as:. The morning of your race, you will likely eat hours before the start time.
Choose a breakfast that is mostly carbs with a little bit of protein. Oatmeal is one of my favorite pre-5k breakfasts. Oatmeal is a carb-rich food that provides long-lasting energy. Just 1 cup of oats contains approximately 32 grams of carbs. Pair oatmeal with fruit, like 1 medium-sized banana, which has 27 grams of carbs. Top it with any kind of milk and nuts butter—both have a mixture of protein and fat to help keep you full throughout a workout and repair muscles.
What it does: Protein is not a fuel source, but instead it is a muscle builder or — in the case of runners — a muscle re-builder, re-shaper and re-conditioner. Why you need it: As you run, you break down muscle. Protein helps your body build that muscle back in the way you need it to keep running, says Dr. How much is enough: Women should consume three ounces grams of protein with each meal as part of a three-meal-a-day diet, says Dr.
For men, four to five ounces grams of protein per meal should be enough. For reference, three ounces of chicken, tofu or meat is about the size of a deck of cards. When to eat it: Runners should also aim to consume protein within 20 minutes after a workout, says Dr Li. Protein prolongs the period of increased insulin levels after a workout, which helps your body direct glycogen back into muscles and recover.
Where to find it: Fish, chicken, beef, beans, pork, dairy, eggs, quinoa, soy, barley, protein powder such as whey powder. What it does: Fruits and vegetables are other forms of carbohydrates. They contain vitamins and minerals, while also having antioxidant and anti-inflammatory benefits. Why you need it: The antioxidant and anti-inflammatory properties in fruits and vegetables seem to help ease muscle soreness and limit injuries, says Dr. When to eat it: Anytime. Cooked may work better for you.
Or try some delicious beetroot juice. In one study, cyclists who ingested half a liter of beetroot juice before a 2. They also produced more power with each pedal stroke.
Our weekly email for runners delivers practical tips, expert advice, exclusive content and a bit of motivation to your inbox to help you on your running journey. See sample Privacy Policy Opt out or contact us anytime. For long runs, studies have shown that eating easily digestible carbohydrates in the hour before exercise generally enables athletes to work out longer.
If they cause you gastrointestinal distress, limit foods that are high in fiber, especially cereals with added fiber, in the 24 to 48 hours before a run more than an hour in length. During prolonged physical exertion — runs more than an hour in length — blood is directed away from the digestive tract, making digestion even harder for the body. This will allow you time to figure out when and what to eat on race day.
The New York City Marathon, for example, has a notoriously late start time, with some runners not crossing the starting line until after 11 a. If you are running this race, you will most likely need to eat a larger breakfast or pack more snacks than you would for a race with a 9 a. When you are planning a run shorter than 45 minutes in length, a bottle of water should be all you need. However, if you are planning a longer run, you should bring some nutrition along the way: carbohydrates and fluids.
Most sports drinks have both. You can also carry pre-packaged sports gels or energy chews for your long-run carbohydrate intake.
If you prefer a more natural fuel source, try a banana. Whatever you do, drink a lot of water when you use solid food as your fuel source to help your body absorb it quickly, says Ms. If you are new to fueling during a long run, try this: Eat and drink something every four miles or more often if the course is difficult and hilly.
If this leaves you feeling sapped, sick or both, try eating more often or try to eat a little more each time. On race day, bring the drink, sports gels and food you found work best. Races may not offer exactly what you prefer, and they often use powder-based mixes for sports drinks that may be watered down. As we explained earlier, insulin levels are high after intense exercise to deliver glycogen back to muscle cells. Wait even a few hours to eat and your ability to replenish that fuel drops by half.
One of the best post-workout snacks? Chocolate milk. But you can also try whole-fat yogurt and fruit, a smoothie or a peanut butter and banana sandwich. After your post-workout snack, hop into the shower and cool off.
But try to eat a real meal within two hours while your body is still working to recover itself. Many runners are concerned that they are not drinking enough water. The best tip for staying hydrated during a run?
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