There are a variety of important tips for runners nutrition
1. Eat Right after your workouts: Your muscles have been torn and/or fatigued, which means your body needs food fast in order to rebuild and refuel. Go for a balance of protein and carbs with a modest amount of fat. For example, a glass of Skim Milk with a peanut butter and banana sandwich is my favorite post workout meal. Make it 100% whole grain bread and all natural peanut butter for extra nutrition and no empty calories. A good protein bar will work too, especially if you're at the gym or track or anyplace where your fridge isn't. Find a bar with a taste you like, that has lower sugar and not too much fat. I like the "Pure Protein" Bars myself. But look around at Target or buy the clearance items at GNC, as most of the Regular priced items at GNC are a rip off.
2. Other nutrition tips: Eat a wide variety of whole plant foods everyday; as a matter of fact, make the majority of your food intake whole plant foods. "Whole plant foods" include Fruits, Vegetables, Whole Grains (Brown Rice, Bread, Cereal, etc), Beans, Nuts and seeds. These foods have a plethora of nutrients that will aid every aspect of your health, including your running fitness.
3. Training: Mix up your training- Do long runs at a slower pace and short runs at a faster pace. Run hills (to build your lower body), Do speedwork- short very fast sprints followed by longer jogs (to increase your aerobic fitness). Strength train your lower body as well- squats, leg press and leg curls are all very effective exercises, but there are too many to mention here- consult a gym trainer. Hit the treadmill as well- many olympic athletes use the treadmill, as it is the only 100% straight run you will get, without any curves; you also get the benefit of a continuous incline and continous speed. It is a great way to do interval workouts - Fast then slow again.
That is all I can think of off the top of my head- Good luck with your 5k.
Great source for detailed training and nutrition info.
I am a runner.
· 1 decade ago