Nutrition for Runners and Walkers

Faster.  Stronger.  Healthier.  Runners, walkers and those who cross-train want to be all these things, and more.  So when we’re told to eat certain foods, steer clear of others, and load up on specific vitamins and minerals, we tend to do it – to excess.  Believe it or not, this could cause problems.

Below are some nutrition guidelines and limits.  Yes, there can be “too much of a good thing.”  Check out the suggestions below and resolve NOT to overdo it.

THE BIG FOUR

            Carbohydrates, protein, fat and fiber are the key essential building blocks of diet for those who exercise regularly.  Here is how much you need of these four nutritional components:

1.      Carbohydrates:  Virtually all runners know the importance of carbohydrates for top performance, better endurance, and speedy recovery.  Runners need 400 to 600 grams of carbohydrate daily, or about 60 to 70 percent of total calories.  This works out to around 3 to 4 grams of carbohydrate for every pound of your body weight.  Stay under 75 percent of total calories from carbohydrates, or no more than 4 grams per pound of body weight.

2.      Protein:  Those who exercise regularly need more protein than non-exercisers.  The Daily Value for protein is 50 grams, which is equivalent to 2 cups of milk, 4 ounces of chicken, and a typical energy bar.  That’s fine for sedentary people, but depending on body size and mileage, runners and walkers need about 50 to 75 percent more protein, or 75 to 100 grams per day.  If you consume more than .75 grams of protein per pound of body weight, you’re overdoing it.

3.      Fat:  Many of us dodge fat in everything from salad dressing to ice cream.  In doing so, we tend to miss out on naturally high-fat foods such as nuts, oils, and cold-water fish, which provide essential fats called omega-3s.  These fats are vital for good health and also may help prevent certain cancers, heart disease, and Alzheimer’s disease.  Most experts agree we need to average about 3,000 mg of omega-3 fat a day.  You can easily achieve this by eating fish a few times a week, having nuts four to five times a week, and using canola oil regularly when you cook.

4.      Fiber:  Most Americans do not eat enough fiber, which is one of the reasons we suffer from heart disease, diabetes, cancer, and obesity.  And there’s really no excuse, because the Daily Value of 25 grams is easy to reach with regular servings of whole grains and beans, and at least five servings of fruits and vegetables daily.  If you take in more than 40 to 50 grams of fiber a day, you can hamper your body’s ability to absorb zinc, copper and iron.

5 OTHER NUTRIENTS TO WATCH

            Vitamins and minerals also play a major role in keeping us healthy and in top running or walking condition.  With all the heavily fortified foods available today, coupled with the popularity of vitamin and mineral supplements, it is easy to get too much of a good thing.

            That is why the government’s Food and Nutrition Board has begun to set safe limits for some nutrients.  Called the Tolerable Upper Intake Level (UL), these limits reflect the most you can safely take of a given nutrient per day.  Take in more than the UL, and you risk health problems.

            Here are five nutrients of special interest to runners and walkers:

1.      Calcium:  Runners and walkers are generally keenly aware that a low calcium intake can lead to bone weakness and the development of osteoporosis.  As a result, many boost their calcium intake with daily calcium supplements, low-fat dairy products, and calcium-fortified juices and other foods.  Your goal should be 1,000 to 1,300 mg of calcium daily.  The UL is 2,500 mg/day.

2.      Iron:  You need this mineral to deliver oxygen to your cells.  If you’re iron deficient, you’ll feel tired and weak, especially when you exercise.  For optimal health, women need 18mg of iron per day.  The UL is 45 mg.

3.      Vitamin C:  Many who exercise frequently stock up on this vitamin, and why not?  Some experts believe vitamin C may help prevent the common cold, and there’s evidence that it helps ward off age-related ailments such as heart disease, cancer and cataracts.  Recent dietary intake standards for vitamin C suggest that women should take in 75 mg a day, but some believe up to 200 mg is optimal.  The UL is 2,000 mg.

4.      Vitamin E:  This important antioxidant vitamin protects your body against heart disease and some types of cancers and may also combat Alzheimer’s.  We need at least 15 mg of vitamin E per day, and there are only a few good food sources of this vitamin, such as almonds, wheat germ, and vegetable oils.  The UL for vitamin E is 1,000 mg.

5.      Beta-carotene:  The orange pigment in carrots and other vegetables and fruits, beta-carotene is converted to vitamin A in the body.  On its own, beta-carotene and other carotenoids (such as lycopene in tomatoes) act as antioxidants that protect you from cancer, heart disease, and other age-related conditions.  Research suggests you should take in about 6 to 10 mg of carotenoids a day by eating a wide variety of orange, yellow and red fruits and vegetables.  There is no UL for beta-carotene, but excessive intake has been associated with an increased cancer risk.

As we head into warmer months, you may be considering adding more running and walking to your routine. We hope the above information is helpful and if you need more support you can reach out here.