Proper nutrition is incredibly important for athletes of all sports, but it is absolutely essential for running. Food is fuel, and the right diet is necessary for runners to train hard and stay healthy.
Carbohydrates, also known as carbs, are ideal for runners as they are energy-rich and break down into simple sugars like glucose, which is what the body needs to create energy. Carbs with low glycemic indexes — meaning that they take longer to digest — should be ingested two and a half hours before a race, and can be found in light foods such as bananas, peanut butter and bread. Foods with a high glycemic index — meaning that they are quickly digested and absorbed — such as dates, electrolytes and honey, should be consumed approximately 30 minutes before exercise for a quick energy boost.
Protein, although not the ideal fuel source, is vital for strong muscles and injury prevention. Calcium and Vitamin D, found in dairy products and fruits, are essential to bone health, while iron, which supplies the oxygen needed for your cells, can be sourced in beans, red meat and broccoli.
Alejandra Flores, FHS cross country and track and field coach and wellness space support specialist, has been running since middle school and offered advice for aspiring runners.
“I think we really undervalue how important breakfast is,” Flores said. “Make sure it’s a nutritious breakfast that’s going to fuel you to start your day and set you off on [a] good foot.”
It is important for student athletes to properly fuel their bodies well in advance to optimize their performance.
“Best foods pre-race [are] something carby,” Flores said. “Carbs are our fuel tank or fuel source, and me personally, I like to carbo-load three days before a meet.”
Adequate hydration is also crucial for runners, as it compensates for the fluid lost while sweating, according to RunnersWorldRx. Proper hydration is not a “one size fits all”, but rather something a person tailors to their needs. Hydration can be achieved not only by drinking water, but also by consuming foods like watermelon, strawberries, yogurt and cottage cheese.
Flores’ favorite drinks to stay hydrated besides water are Gatorade, non-filtered apple juice and chocolate milk, as they contain electrolytes needed to replenish the body.
“Hydration helps our muscles do what they’re supposed to do,” Flores said. “So, being fully hydrated allows us to perform at our best and keep ourselves safe and healthy.”
FHS senior and cross country team member Marina Melton’s eating habits are similar to those of Flores. Leading up to races, she tries to eat foods high in carbs and proteins — her go-to meal is pasta — and prioritizes drinking electrolyte-rich drinks.
“We need fuel to be able to run, and it’s best to over fuel rather than under fuel,” Melton said.
