Cycling

As is usually the case, dietary intake is not only difficult to keep on top of, but no matter how strong, it can always be aided with the right sports supplements to provide your body with the extra edge in energy, recovery and overall health.

Runner’s require up to 50% more protein than non-runner’s and although this can be gained from a strict dietary regime, many forms of whey protein are extremely natural, cheap and easy to consume, making them ideal as a meal replacement to promote increased energy levels, recovery and muscle growth.

Great for preventing muscle loss and damage that can occur following extremely long runs, Glutamine is essential in any runner’s list of supplements. It also enhances the immune system and can be used as an energy source as continuous exercise depletes your bodies’ glycogen stores.

Studies suggest Glucosamine helps relieve joint pain by promoting cartridge growth which also helps strengthen joints, something runner’s are particularly susceptible to. Glucosamine itself is a protein constituent found in your tendons, ligaments and cartilage so supplementing with this product helps strengthen these areas.

Isotonic drinks such as Lucazade Sport can have a strong place in your dietary and supplementing plans. Not only can they provide you with quick-releasing energy prior to a run, but can re-boost your system afterwards which many nutrients and energy is depleted.

Competitive distance running is certainly one of the hardest sports you will ever compete in. Running non-stop for as many as 26 miles can be one of the hardest tests your body will face. There’s no time for rest and no team mates to take the pressure off, just you and the road ahead, mile after mile. Certainly, to be able to compete at a competitive level takes years of hard training which you must be focused and motivated, have extremely high endurance levels and a determination unknown to many athletes. Even amateur running takes a dedication to go that extra mile, if you’ll pardon the pun. The runner must endure the elements all year round, often alone and keep going when his body tells them to stop.

In order to stay motivated in running, improvements must be made and in order for time’s to be broken and records surpassed, not only must you train hard year round, you must follow strict dietary requirements and take advantage of the foods and sports supplements available to aid you in this quest. Runners not only need huge amounts of energy but require great recovery levels after long runs. Joints and muscles ache and nutrients levels are depleted after hours of continuous running so the right foods and vitamins are crucial to supply you with long-lasting energy levels, and sustaining your body’s joints and tissue. As running is also increasingly popular with more senior sportsmen and women, sound dietary practice and supplementation are key to success.

A runner’s diet:

There are a number of simple steps you can take as a runner to ensure your dietary intake meets your demanding running needs. Try to meet as many of these steps as possible as consistently as you can.

1: Fruits and Vegetables

Not the most ground-breaking idea but fruits but the common-place ‘5-a-day’ becomes 8 or 9-a-day for the serious runner. The nutrients and energy gained from these most natural of foods are in even more demand after long-distance runs. It is also suggested a range of colours and textures can offer you a wider variety of health benefits.

2: Lean Meat and Fish

Avoiding the less desirable saturated fats found in some meats, lean meats offer a great source of iron and zinc which are great for the immune system. Meanwhile, fish are arguably more important being not only a great source of protein (runner’s require up to 50% more protein intake than non-runners) but also contain a number of great nutrients like zinc, copper and chromium. The Omega-3 fatty acids found in fish and other sea food help lower the risk of heart disease, decrease levels of depression and anti-inflammatory capabilities help lower exercise related soreness.

3: Rice and Pasta

The runner’s choice of foods, both are cheap, easy to prepare and offers great long-distance slow energy release which can be the difference between finishing the marathon or hitting the wall at the half-way mark.

4: Milk and Diary products

Milk, cheese and yogurts are not only a great source of protein and calcium, great for muscle and healthy bones, but diary products contain specific whey protein, which also aids the immune system.

5: Porridge

Porridge is the runner’s breakfast of choice. No unnatural sugars (beware ready-made alternatives) or fats, just unprocessed oats, mixed with milk (preferably skimmed/semi-skimmed) and you have the best possible start to the day. It’s a great mix of protein, fibre and slow-releasing energy and even if you’re not keen on porridge, many low-sugar cereals like muesli or wheatabix etc can be a great alternative.

6: Water

Water is not only important in any sport, its important for everyone’s basic health and fitness. Runner’s specifically sweat and dehydrate immensely while participating in long runs so keeping hydrated by drinking 2 litres a day, plus extra during and after heavy exercise, will keep you going through the day.

7: Snacking

It’s always good to keep you metabolism going and supplying your body with regular small amounts of energy and protein to provide your body with what it needs in-between meals, specifically important for long-distance runner’s. Banana’s and low sugar/fat snack bars are great accompaniments to a runner’s diet.