You might think that, as a health-conscious runner, you're eating all the right things, but the chances are you have at least one nutritional bad habit. Whether it's a penchant for chocolate cookies or a more serious pitfall such as running on empty, most of us have at least one bad habit. Runners tend to eat a healthier diet than your average crisp-munching couch potato but we are also more prone to food fetishes and disordered eating. We spoke to a range of runners from across the age and ability spectrums and found the eight most common runners' food mistakes. Read on to see if you recognise yourself, and to find out how to fix your problems.
The fat phobe: You avoid fat because you think it will make you fat
There's no evidence that a very low-fat diet improves physical performance. Quite the contrary, in fact. Eating too little fat has been proven to increase your heart-attack risk, increase your risk of injury, suppress your immune system and, ironically, lower your stamina. Go below 20 per cent of total calories coming from fat and you will certainly be missing out on the good fats found in vegetable oils, seeds, nuts and oily fish. These fats assist vitamin absorption, lower blood cholesterol, control blood pressure and help regulate your metabolism. One group of healthy fats, the omega-3 fatty acids, is especially good for runners, enhancing oxygen delivery to working muscles, boosting endurance and preventing ligament, joint and tendon strains.
Change your ways
- Focus on healthy fats (monounsaturated, polyunsaturated and omega-3 fats) and minimise the ones that can harm your health (saturated and trans fats).
- Aim to consume around 0.5-1g of healthy fats per kilogram of your body weight per day.
- Choose olive or rapeseed oil for cooking, use sesame, flaxseed or walnut oil for dressings, smear peanut butter instead of butter in sandwiches, and add one of the following to your daily menu: half an avocado, two tablespoons of pumpkin seeds, a portion of sardines or salmon, or a sweet potato.
Running on empty: You always run on an empty stomach because it makes you feel light and lean
Many runners claim they can't run with food in their stomachs. Others believe that running on empty will help them shed weight faster. The truth is that you will be better off exercising after a light meal or snack. Exercising in a fasted state reduces your endurance and encourages your muscles to turn to protein for fuel, so you can literally burn away those leg muscle fibres. While you may burn slightly more fat for fuel, according to researchers from the University of Connecticut, the downside is that you tire sooner or have to drop your speed so you end up burning fewer calories than if you'd grabbed a snack before heading out of the door.
Change your ways
- A slice of toast, a piece of fruit, a small cereal bar or a handful of dried fruit will help you train harder and longer.
- It is possible to "train" yourself to run with a small amount of food inside you so try different high-carb options to find what works for you.
- If you can't face solid food, try a liquid meal: fruit juice (diluted half and half with water), a small meal replacement shake (carbs and protein) or a smoothie.
