Nutritional Guidelines for Runners

Hydration is usually left out of nutrition, but it shouldn't be. Being well hydrated is a must for runners. 60-70% of our bodies are made of water. And, during exercises, out body produces more heat, thus causing sweat to cool us down. When we sweat out our water supply, we must consume more water to keep our core temperature down.

Water has also been proven to aid in weight loss. It helps you feel full while eating less, quenches thirst without adding calories, and allows your body to function at its top capability. 70% of our muscles are made of water. Being hydrated helps give muscles that toned muscular look so many people desire. Metabolism is a chemical process that requires water, which means if you are dehydrated you will not be burning calories as efficiently, whether you are sleeping or running.

If you run for 60 minutes or less, water alone should be fine to keep you hydrated. If you run for more than an hour at a time, you'll need to replenish electrolytes as well. (Sports drinks and energy gels usually have enough electrolytes to keep you covered.) Doing this will improve your performance by delaying dehydration and maintaining a high blood-sugar level during exercise. It also lowers the risk of catching a cold by boosting your immune system.

So when choosing beverages, remember these things:

- Water is almost always your best option.
- Tea (non-caffeinated and unsweetened) and juice (juice not cocktail drinks) are good alternatives, thought, when you just need something else. Sports drinks are also good for your body, especially during and after runs.
- As far as bad options that you really should stay away from, soda is at the top of the list. While you probably aren't going to drop dead from drinking Pepsi, it is doing nothing for you and, under normal circumstances, is more harmful for your body than any of the other drinks listed here.

So lets sum it all up.

- 2000 or more calories spread over the day in accordance with when we need energy
- Give in to nutritious cravings, but tough out the need for a donut
- Try to have a 50% carbohydrate, 20% protein, 30% fat ratio
- 10 servings of grain per day
- 7 servings of fruit
- 4 servings of vegetables
- 5-6 oz of lean meat or 2-3 servings of soy
- 3 servings of low fat milk products
- 2-3 servings per week of fatty fish (or uncooked flaxseed oil) to get your omega-3 fats
- Low fat is just as bad as high fat
- Water, water, water and more water
- No soda