Energy is a key factor in distance running.
Good nutrition = energy, strength, endurance
Distance Demon
During Training
Good nutrition is a vital part of doing your best in any sport. It makes sense for young athletes to eat healthy foods that strengthen bones and muscles and increase energy. Below are some tasty treats recommended by Runners World magazine (September 2001) and Training for Young Distance Runners (Green and Pate, 1997). These foods have the types of vitamins, proteins, fats, and carbohydrates needed by runners of all ages. Carbos should be 50-70% of a runners diet. Add some of these to the family grocery list and eat them regularly.
lean meat, poultry, fish
bananas and oranges, dried apricots and prunes
other fruits, fruit juices, jams and jellies
fruit popsicles or smoothies
corn, peas, beans (white, navy, black)
potatoes
cereal with skim or low-fat milk
low-fat or chocolate milk
cottage cheese
string cheese
fig bars or chocolate chip cookies (oh yeah!)
granola bars, energy bars, Pop Tarts
peanut butter
honey, syrup
nuts and sunflower seeds
bagels and multi-grain bread
glazed donuts
oatmeal
tortilla with beans, salsa, and cheese
tuna fish
The day before a race
Avoid spicy and "heavy" foods. Some of the things listed above would be good. The best distance runners usually try to do some "carbo loading" at the evening meal before a race the next day. A super example for powering up would be a meal with spaghetti, corn or peas, bread, milk, and a fruity dessert.
The day of the race
Avoid spicy and "heavy" foods. DO have some of the foods listed above. Pancakes or waffles with syrup and fruit would be a great high-carbo breakfast, but eat a small amount. Or, try peanut butter, banana slices, and honey on toasted multi-grain bread (mmmm!). When going through the school lunch line, think about the race and choose your foods wisely. This isn't the best day to load up on second helpings. DO eat, but keep it right and light.
After the race
Whether you know it or not, your body is now screaming for fuel. A sports drink like All Sport or Gatorade helps replenish some of what your body burns during running. Also helpful would be a snack. Some of the most traditional ones are an energy bar, a banana, or a bagel. This is good advice, so munch-munch and chug-a-lug!
A hydrated body runs better
Did you know that when you get thirsty, your body is already dehydrated? Don't wait until then, drink NOW and drink often, each and every day. For the average kid, this means drink much more than you normally would. Load up every time you pass a drinking fountain at school and drink plenty at home. We know this may mean more trips to the restroom, but that's just more good exercise for those running legs!
Fast food doesn't make for fast runners
Do you see a fruit and vegetable here? Nope!
Enjoy an occasional treat, but remember,
you ARE what you eat and drink! Avoid
too much "junk food" and too many sweets.
Keep track of your fuel
You should remember what you ate and drank the day before and the day of the race. Did you feel strong and fast? Maybe you found the right stuff, so stick with it! If you felt tired and weak, maybe your body is telling you to eat and drink smarter.
