Nutrition

One aspect that is more important than training is what you eat when you're not training. Nutrition is crucial because the types of food you eat is what fuels your body to get you through each workout. It is needed in order to help with improvement and to help the body rebuild the wear and tear on the muscles. Eating nothing but junk food will do little to no good no matter how much you attempt to train. This section will provide some tips on how to organiz your diet as a runner or just as an active individual.

Pre-Race/Workout

Pre-race meal decisions will depend on the indvidual and how they react to eating before a race as well as what time of day the race occurs. A general rule is to eat a light meal 3-4 hours before the race. This is probably helpful to most people, but a lot of races are usually at 8-9 in the morning, so most people won't want to get up 4 hours before. What I usually eat on the morning of races between these times is a banana, small amounts of a sports drink, oatmeal, an energy bar, or half a bagel with peanut butter. Again, everyone's body is different. A smart tactic would be to experiment at least 2 weeks before the race. Wake up at the time you plan to get up on race morning and experiment with different foods and amounts of food, then go do your run/workout at the time the race starts. It is smart to test this out early before race day. Observe how you feel each workout with the different approaches to pre-race/workout nutrition. Choose the approach that will not cause digestive problems. Also, be careful with not eating at all because this could lead to low energy and a poor run. Blood sugar levels could be at their lowest point. Signs that you need pre-race fuel include dizziness, confusion, and irritability. Lastly, many people feel that some caffeine may help, but be cautious with this because coffee can increase chances of dehydration and/or stomach cramps.

Be aware of water intake. You want to be hydrated, but you don't want to drink so much that you feel bloated and weighed down. It is best to drink at least 64 ounces ;eading up to the race, but you should stop drinking at least 30 minutes before the event.

The most beneficial source of nutrition before a racewould be carbohydrates. They are better than proteins and fats because they break down quicker and easier. Especially the night before, carbs should be the dinner option. The options should be something like whole wheat or multigrain bread and/or pasta, lean protein, grilled chicken, and maybe with a roasted sweet potato. Fruits and vegetables should be added as well. The meal the night before should be eaten in moderation totaling no more than around 500 calories-do in other words: somewhat small. If you are worried about hunger, maybe you should eat a bigger meal two nights before.

Post Race/Workout Food

Post-race/workout nutrition is just as important as the pre especially when it comes to seeing improvement in the future. Your muscles need the nutrition to more effeciently repair. During training, "muscle proteins are broken down, and glycogen (carbohydrate) stores and electrolyte levels are reduced" (theguardian). Whether you're running or lifting weights, tiny tears in the muscles will form, you will experience soreness. This soreness is natural, but your body needs to be able to recouperate quickly and avoid injury, fatigue, or a decrease in performance.

While carbohydrates are vital before a workout, they are just as much so after one. Eating carbs assist greatly with preventing constant fatigue from the workout. They speed up the healing process. Any type of carb would be beneficial in some way, but whole grain is the best way to go. Whole grain cereal is a popular choice.

Cherries are probably one of the best recovery fruits. They are a great source of relief for muscle soreness. They heal the body more than most forms of recovery options. They are beneficial even before workouts as well. Cherries and cherry juice are great substitutes for immediately taking advil and ibuprofen to treat pain and soreness.

Nuts are a great source of Vitamin E. This vitamin helps to build strength and rebuild sore and fatigued muscles. Any kind of nuts are beneficial-almonds, cashews, walnuts, brazil nuts, etc.

Berries not only repair muscles, but they repair cells that are damaged in training. The cells that are repaired are those that cause can potentially cause cancer. Berries can be added to anything for bonus nutrition, such as a protein shake. They can be berries of any kind such as blueberries, blackberries, raspberries, strawberries, etc. Darker berries, however, are better for you.

If you are a seafood fan, salmon is a phenominal source of fatty acids, which again, helps with muscle soreness. It is also loaded with protein.

Eggs provide protein and Vitamin D. It is great for helping muscle growth and providing an abundance of good calories. If you eat anegg, eat the whole egg because the yolk that is usually neglected contains most of the calories.

There are many other forms of recovery such as sports drinks, chocolate milk, protein bars, pita bread, rice, turkey, etc. Eat whatever you like that you enjoy the most and that sits on your stomach comfortably. Try a variety of food options. Everyone's body systems are different, but it is a central rule to eat your recovery snack or meal within 30 minutes of the workout. It doesn't have to be a lot, but your body needs some sort of nutrition in order for the body to begin its healing process, so you can be 100% for the next workout.

Food Substitutions

Below are some basic food substitution for less healthy food choices:

Fried tortilla chips--baked tortilla chips

Regular potato chips--low-fat chips or pretzels

High-fat cookies/crackers-- Fat-free or low-fat cookies, crackers(graham crackers, rice cakes)

Soda--carbonated water, coffee, orange juice, tea

Ice cream bars--frozen fruit bars

Ice cream--sherbert or low-fat yogurt; fruit smoothie

Doughnut--bagel or toast

Buffalo chicken wings--shrimp

Bread;muffins--pita bread, whole grain rolls

Fried chicken--grilled or broiled chicken

Chicken fried stake--veggie burger

French fries--baked potato, brown rice, steamed vegetables

Hot dogs--salmon; shrimp

Candy bars--protein bars; dark chocolate

Chocolate chip cookies--granola bars

http://www.mensfitness.com/nutrition/what-to-eat/healthy-snack-alternates-every-craving-type/taboola

Smart Protein Food Options

Grilled beef or pork with steamed vegetables
Baked potato
Whole-grain pasta
Grilled fish
Egg
Low-fat milk
Dry beans
Peanut butter
Low-fat yogurt
Beef or turkey jerky
Mixed Nuts or Trail Mix
Mini Bean-and-Cheese Quesadilla
Chocolate Milk
Tuna

Ipatenco, Sara. "High Protein Ideas for Teens." Healthy Eating. N.p., n.d. Web. 04 May 2015. <http://healthyeating.sfgate.com/high-protein-ideas-teens-3092.html>.

Leckey, Jill. "The Best Food for Recovery After Exercise." The Guardian. N.p., 13 Dec. 2013. Web. 4 May 2015 <http%3A%2F%2Fwww.theguardian.com%2Flifeandstyle%2Fthe-running-blog%2F2013%2Fdec%2F13%2Fbest-food-recovery-exercise-runners-training-nutrition>.

Morin, Kate. "31 Healthy and Portable High-Protein Snacks." Greatist. N.p., June 2012. Web. 04 May 2015. <http://greatist.com/health/high-protein-snacks-portable>.

Paul, Susan. "Should I Eat Breakfast on Race Morning?" Runner's World & Running Times. N.p., 10 Apr. 2013. Web. 04 May 2015. <http://www.runnersworld.com/nutrition-runners/should-i-eat-breakfast-race-morning>.

"Protein for the Teen Athlete." HealthyChildren.org. N.p., n.d. Web. 04 May 2015. <http://www.healthychildren.org/English/ages-stages/teen/nutrition/Pages/Protein-for-the-Teen-Athlete.aspx>.

http://healthyeating.sfgate.com/high-protein-ideas-teens-3092.html

"Smart Substitutions." Smart Substitutions. N.p., n.d. Web. 04 May 2015. <http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyCooking/Smart-Substitutions_UCM_302052_Article.jsp>.

Thompson, Jonathan. "What to Eat Before a 5K Race." Horizon and Vision Fitness Community. N.p., 28 July 2014. Web. 04 May 2015. <http://www.horizonfitness.com/blog/what-to-eat-before-a-5K-race>.

"Top 6 Workout Recovery Foods." ThePostGame. N.p., 02 May 2012. Web. 04 May 2015. <http://www.thepostgame.com/blog/training-day/201205/top-6-workout-recovery-foods>.

Nutrition

Mixed Nuts or Trail Mix

Mini Bean-and-Cheese Quesadilla

Chocolate Milk

Tuna