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> Nutrition mistakes made by runners – what you should know?

Nutrition mistakes made by runners – what you should know?

Publish date 05.05.2023

You can read it in 7 minut

Nutrition mistakes made by runners – what you should know?

Every beginner runner focuses on the basic things to prepare well for training. The right clothes, accessories, smartwatch, and running app. Ok, we set out to shed pounds and sculpt muscles. 

Stop, stop, it’s not that easy. For your results to show, running and the right gadgets are not enough. You also need to change your lifestyle and, more specifically, your diet. If you want to change your figure, then you need to reject snacking, eating fast food and sweets. You also need to look more closely at what you eat and what products you choose. 

Why is this so important? What are the most common mistakes runners make when it comes to proper diet? You will learn all this in this article. Read it carefully and make adjustments to your daily menu!

Why should I pay attention to what I eat?

Physical activity alone is not enough. You should also pay attention to the caloric content of your meals. So what if you run 10 miles, if afterward you eat a big hamburger and drink a Coke? If this is your approach, you will not see results.

Therefore, if you want to shed pounds and sculpt muscles, then you should introduce the right diet into your daily life. Even if you run for your pleasure, it’s also a good idea to follow certain restrictions and guidelines. 

Many runners at the very beginning do not know how to eat well, so they make mistakes. See them and change your diet to make it effective and good for your body!

Running diet – too much reducing calories  

Not everyone forgets to diet when they run. Some do just the opposite. They eat less and less to lose weight and eventually feel better in their bodies. This is not a good approach. You have to remember that a large caloric deficit can have negative consequences. 

Yes, I know you want to lose weight fast, but eating less and less is not a good way to go. A healthy caloric deficit that will make you burn fat and shed pounds is considered to be 300-500 calories. 

“Why can’t I do more?”

The answer is simple. You won’t have the energy. Food gives you the energy to do your daily activities with ease. If you increase your caloric deficit, then you won’t even have the strength to do basic tasks, let alone go to work out! Moreover, such starvation and large deficits are simply not healthy for your body. 

How to calculate how many calories a day to eat?

This is a very common question. Fortunately, there is a solution to it, and it’s free! Just use the Basal Metabolic Rate Calculator (BMR calculator). You need to enter your age, gender, weight, and height. The app will calculate how many calories per day you should consume. From this result, subtract about 300 calories and that’s it! The result you get is the number of calories you can consume in a day to lose weight. 

Don’t starve yourself. Lose weight and build your figure wisely!

Healty food for runners

Don’t forget to hydrate properly 

There is a lot of talk now about drinking water. There are even apps that remind you to drink something. In the life of a runner, not only is proper food important, but also hydration. 

When you run, and thus sweat, you lose a lot of very valuable electrolytes – sodium, magnesium, potassium. If you haven’t drunk enough, then suddenly during your workout you may not have the strength to continue running. This can even lead to fainting. 

Therefore, always set out for a workout hydrated, and have a water bottle with you to make up the deficit. Ideally, every runner should use isotonic drinks. Such a drink will give us energy!

Fruits and vegetables in runer diet

No one should forget about a daily serving of fruits and vegetables. This also applies to athletes, who should include them in their diet. These products have valuable minerals and vitamins in them, which are needed not only for the proper functioning of the body but also to have energy for training. 

When eating a meal, put a fruit next to the plate, and after it eat with taste, instead of a sweet snack. We should eat 5 servings of fruits and vegetables. What does this look like in practice? You probably know it well yourself. Change your habits!

Too little or too much protein in the body 

Every exercising person needs to supply protein in the right amount to the body. A person who practices sports should take in 1,6 to 2,6 grams of protein per kilogram of body weight per day. That’s a lot. 

“Why is protein so important in the diet?”

  • building role – it builds muscles, tissues, skin, and nails. This allows your body to recover faster after training,
  • an essential component of blood
  • takes part in the biosynthesis of immune bodies – protects against diseases and microorganisms, 
  • helps maintain muscle mass.

To achieve this you need a proper diet. Plan your menu wisely and choose such dishes that will give you the necessary amount of protein. To provide your body with protein you should include in your diet: poultry, beef, pork, eggs, dairy, and fish. 

However, you must be careful not to overdo it. Too much protein in the diet is not good either. Even people who do very intense workouts have a set amount of protein they can take in daily. Believe me, not by protein alone does an athlete live. 

The body will not assimilate more protein than it needs. Its excess can cause a drop in mood, intestinal complaints, dehydration, constipation, and strain on the kidneys.

Runer diet - protein

Don’t forget about carbohydrates in the diet 

Carbohydrates in the diet are very important for an athlete. Because they serve as the primary source of energy. Simple and complex sugars should be included in the dishes you eat every day. They will give you energy for a long time. You will be able to do your chores and also do a good running workout.

Choose replacements for the foods you use now for those that have more carbohydrates – dark rice, rye, whole grain products, fruits, and vegetables. Also include in your diet healthy and quick snacks that will give you energy, such as dried fruit or honey. They will work great after a workout. 

Remember to eat everything in moderation. Diet is important, but we know how it is. Sometimes you crave something sweet and more caloric. You can allow yourself a moment of weakness and eat a piece of cake or chocolate. Allow yourself to improve your mood after a hard day!

Consumption of certain products too high

Some ingredients in a runner’s diet can be dangerous, so they should be limited. Which ones, in particular, stand out?

  • sugar – weakness, symptoms of dehydration, polyuria, high blood glucose levels, 
  • alcohol – leaches many micronutrients from the body, higher risk of injury, reduced recovery capacity. 
  • coffee – leaches magnesium and other important micronutrients. 
  • cooking salt – puts a strain on the cardiovascular system, and raises blood pressure.

These are products that you can consume. You just need to be careful what dose you have in your daily diet. You don’t have to deny yourself your morning coffee. Just maintain moderation.

The same meal every day? Change it! 

If you want to eat healthy and enjoy it even more, then you should diversify your diet. It should have all the elements that an athlete’s body needs. However, don’t focus on one meal such as chicken and rice. If you eat it for many weeks, you will surely get bored with it. 

Experiment, find interesting recipes on the Internet, or ask friends who, like you, run. You will see that many meals will make a runner’s diet a pleasure and not a chore. Add different sauces, vegetables, fruits, and spices to your meals to make your food taste better. 

Enjoy not only running but also your diet. It will not just be a sacrifice and a duty, but a pleasure.

Different meals fo runners

Running diet and eat too much before training 

“I’m going to run before 2 hours, I can’t be hungry on the route”.

You need to eat a meal before training to have energy for running. However, some people eat a big lunch before setting off on the route, which ends up in stomach pain and other discomforts that a runner would rather avoid. You will find it hard to move during training – lots of carbohydrates, fat, and protein. 

So before training, we should eat, for example, an energy bar or dried fruit. If you want to find out what to eat before a workout, check out https://sbiegacza.pl/en/what-to-eat-before-running-to-make-training-effective/.

Hopefully, you now know what you should change in your diet so that your workouts are effective and you feel good and comfortable every day. Take care not only of a good outfit or accessories. Pay attention to what you eat and what mistakes you make. Change them and enjoy a fruitful workout.

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