Eating for Runners: When, what and how?

By Sue Joyner

Whether a person is a new runner or a well seasoned athlete, the importance of properly fueling our bodies to withstand various stressors remains the same. However, no two bodies function identically, so when we eat, what we eat, and how much we eat varies from person to person. One thing is true for all people: our bodies need food in order to function. If we are active individuals, there is an even greater emphasis on fueling our bodies to help us perform and recover well. 

Let’s start by discussing, when we should be eating. At the very least, we should be eating 3 meals a day. When we go long periods of time without eating, this causes our blood sugar to drop which can leave an individual feeling irritable and only increases our cravings. This often leads to eating a greater amount of food at our next meal. Breakfast, lunch, and dinner are vital, and “skipping” a meal should be avoidable at all costs. If possible, try eating smaller amounts of food more frequently throughout the day. This will keep the blood sugar levels from plummeting and our metabolisms working at a steady state throughout the day. 

In addition, what we eat is important to consider because not all food is created equal. Our bodies are going to respond much differently to eating a bag of Cheetos before a run rather than a banana with peanut butter. If we are more concerned with the calorie count of the food rather than the nutrients it is bringing our bodies then there is a greater problem at hand. When considering what to eat, start at the basics. If it grew from the ground and man hasn’t manipulated it very much (or at all), then it is more likely than not, healthy for us! If it’s packaged or canned items, check the list of ingredients under the nutrition facts. Usually the less ingredients, the better. Try to get food as close to its purest form as possible. 

Finally, our energy, performance, and recovery levels are incredibly dependent on how much we are eating. Not eating enough can lead to low energy levels, potential injuries, and burnout. Too much will cause us to feel sluggish or gain weight and motivation decline often follows. Knowing how to eat can feel overwhelming and confusing, but I encourage you again, to start at the basics. Start by practicing listening to the cues your body is sending you. When you’re hungry, eat. When you're thirsty, drink more water. Remember, I used the word practice. This is something that takes time to learn, and practice is the only way we can get better at it. Through times of trial and error, perseverance will help you break through and finally gain some leverage on your nutrition.