Finish Strong: 5 Nutrition Mistakes Slowing Down Your Runs
Are you a passionate runner, consistently hitting the pavement, but find your performance lagging? The issue might not be your training regimen, but rather your nutrition. In this article, we’ll explore five common nutrition mistakes that could be slowing down your runs and suggest ways to correct them. Understanding the right fuel your body needs can help you finish strong every run.
1. Inadequate Hydration
One of the most common mistakes runners make is not drinking enough water. Dehydration can lead to fatigue, lightheadedness, and even muscle cramps, all of which will slow down your run.
To stay properly hydrated, the American Council on Exercise recommends drinking 17-20 ounces of water 2-3 hours before running, 8 ounces 20-30 minutes before running or during your warm-up, and 7-10 ounces every 10-20 minutes during the run.
2. Over-reliance on Energy Bars and Gels
While energy bars and gels can be a quick and convenient source of fuel, they shouldn’t replace balanced, nutrient-dense meals. Consuming too many can lead to consuming excess sugars, leading to energy crashes.
Harvard’s Healthy Eating Plate provides great guidance for balancing your meals with ample fruits, vegetables, lean proteins, and whole grains.
3. Not Eating Enough Carbohydrates
Carbohydrates are a runner’s primary fuel source. According to the International Society of Sports Nutrition, runners should aim to consume 6-10g/kg of body weight of carbohydrates per day.
However, not all carbohydrates are created equal. Opt for complex carbs like whole grains, fruits, and vegetables, which provide a slow and steady energy release.
4. Skipping Protein
Protein is crucial for muscle repair and recovery post-run. Yet, many runners skimp on protein, focusing too heavily on carbohydrates.
The American College of Sports Medicine recommends endurance athletes consume 1.2-2.0g/kg of body weight of protein per day. Include sources like lean meats, fish, eggs, dairy, or plant-based proteins like beans and lentils.
5. Ignoring Timing of Meals and Snacks
The timing of your meals and snacks can significantly affect your run. Eating too close to your run can lead to gastrointestinal issues, while eating too far in advance may leave you feeling low on energy.
As a general rule, try to have a balanced meal 2-3 hours before running and a high-carb, low-fiber snack 30 minutes to an hour before your run.
By avoiding these five common nutrition mistakes, you can optimize your running performance and finish strong every time. Remember, nutrition is just as important as your training routine. Runners, fuel your body right, and the results will follow!
Disclaimer: This information is for educational purposes only and is not meant to replace personalized medical or nutrition advice. Please consult with a healthcare provider or registered dietitian for personalized recommendations.
References
- American Council on Exercise. (n.d.). Healthy Hydration. https://www.acefitness.org/
- Harvard T.H. Chan School of Public Health. (n.d.). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
- International Society of Sports Nutrition. (n.d.). Position Stand: Nutrient Timing. https://jissn.biomedcentral.com/
- American College of Sports Medicine. (n.d.). Nutrition and Athletic Performance. https://www.acsm.org/
