5 Nutrition Tips for Runners and Advice From Author Elyse Kopecki!
Healthy nutrition habits are an essential and important component of your training regimen. Run Fast. Eat Slow. is a perfect complement to your training as it shares tips, advice, nourishing and delicious recipes you can make to satisfy every hunger pang and fuel you to peak performance!
Read below for 5 nutrition tips for runners!
1. After a workout/long run aim to eat a snack 20-30 minutes post run. It should contain 200-300 calories and roughly 2:1 ratio of carbs to protein. I like eating an apple and almond butter, sweet potato with a scoop of hummus, avocado toast, or just simple a protein bar or shake! Follow your snack with a regular meal 2-3 hours later.
2. Before you run, eat a simple meal with easily digestible carbohydrates to avoid stomach upset. I like Shalane's race day oatmeal recipe or whole grain toast/bagel with jelly!
3. Don't think just because it was long run day, that it's okay to eat donuts and pizza and chips and beer and wine. I know what you're saying (because I've said it, too) "but I ran today so I earned it!". Running burns roughly 100 calories per mile. To put it in perspective, If your long run is 10 miles and you eat 2 slices of pizza, some dessert and a beer or two, there's a good chance you've already created a caloric surplus. It is also important to not eat too little! Aim to eat a well balanced diet that includes healthy fats such as olive & coconut oil, avocados, nuts and seeds, and eggs. Carbohydrates like whole grains, vegetables, fruit, sweet potatoes, oatmeal, brown rice, quinoa, and protein, quinoa, lean meats, lentils, beans, chia seeds, tofu, etc. Cutting back on one or more of these can lead to poor performance and health.
4. Hydrate! I always have water on hand so I can sip it throughout the day. A good indicator of hydration is urine color. It should be a straw color, not too dark but not clear either.
5. Practice your nutrition plan consistently during training. Don't wait until the last few weeks of training to clean up your diet or to start training with the gels you are going to use for the race. Your body will thank you and your training will benefit!
We asked Author/Chef of New York Times bestseller Run Fast. Eat Slow. Elyse Kopecky a question we hear often.
Can I go on a diet to lose weight and train for a race without sacrificing fitness and strength?
"Focusing on weight loss leads to an unhealthy relationship with food. Dieting in the end often leads to weight gain. It's more important for runners to focus on eating wholesome, real food that is satisfying and to eat mindfully so they can listen to their bodies hunger signals."
So there you have it! The best approach is not to restrict or cut out, but instead to fill your diet with whole foods that are satisfying and filling. For more information on how to get started, pick up a copy of Run Fast. Eat Slow.
is National Running Center's retail store specialist who fits customers with the proper pair of running shoes. As a member of National Running Center's Racing Team, she has run multiple marathons and has qualified for Boston. Ashley has completed Call of the Wils Mountain Marathon, Whiteface Sky Race, Ultimate Direction Dirty 30 50K, Steamtown Marathon, and was the 2016 Women's Champion of the Montour 24 Endurance 6-hour Run.