Nutrition Comments (1) |

Eating Right for runners

Marathoner, Dharminder Sharma, talks about the kind of food that is good and bad for the Indian runner.

You can eat whatever you want to, because you are a distance runner so you can digest everything – how many times have we heard this advice from the so-called experts to newly christened long distance runners!

Another statement often heard is that I run long distances so that I can eat whatever I want.

There cannot be two worse statements about diet than these!

Eating right is as important for a long distance runner as it is for anybody else. One can never overstate the importance of eating the right kind of food and food supplements to ensure a life-long injury free running experience. Carbohydrates, proteins and fats take up a major part of our daily diet although fibre, vitamins, minerals and water are also indispensable.

What are carbs?

In India, carbs are generally considered to be wheat and rice and most do not know much about what other foods contain carbs. Fruits, salads, vegetables, nuts, sweets and legumes (daals) all contain carbs.

What are simple and complex carbs?

A general advice given by Dietitians to health conscious individuals and runners is to go for complex carbs rather than simple ones. Without going into the science of the advantages of complex carbs and the disadvantages of the other, a simple listing of the items would help a runner or a fitness enthusiast choose the right diet. The common examples of simple carbs that a runner should avoid or restrict in quantity are white breads, sugar and sugary products like candies, toffees, chocolates (except a small piece of dark chocolate) and mithhai (traditional Indian sweets), fruit juices (especially canned ones), white rice, most bakery products, potato chips and cold drinks, this list is, however, not exhaustive.

The complex and healthy carbs that one should prefer are whole grain breads, chapatis made of whole wheat, Bajra, Ragi and other coarse grains/millet, brown rice, beans, nuts, oats and oatmeal, quinoa, fruits especially less sugary ones like guava, papaya and pineapple, sweet potatoes and leafy greens.

What about protein in diet?

When it comes to proteins, there is a popular myth that only the body builders or hard core gym enthusiasts need to consume proteins. That is not true because our body needs proteins to build muscles that provide the necessary support during runs. Proteins help build the muscles and they are required to recover the muscles after a long strenuous run. Therefore, a runner’s diet requires proteins in good quantities.

A long distance runner under training should have at least 0.8 gm of protein per kg of body weight per day in order to stay injury free. Some of the protein rich ‘foods’ that one can add in daily diet are chicken breast, fish, sunflower seed, almond, quinoa, egg white, low fat cottage cheese (paneer), chick pea (chana), whole lentils (chhilka daal), oat, beans, soya milk, broccoli, brown rice and peas, to name a few.

How do fats help?

Besides, the carbohydrates and proteins, fats take another major part of human diet. We often hear of ‘good’ and ‘bad’ fats – good are the ones that should be more in quantity. However, often when people get their lipid (fat) profiles checked through blood tests and come across technical terminology, it is little difficult for them to correlate in the laboratory reports as to what are the ‘good’ and the ‘bad’ fats. Even if they are able to make out what these are, they often do not have an idea as to how to increase or decrease their levels in our bodies. The best way to increase good fats is to eat the food that naturally contains large quantities of ‘good’ fats.  Some of the ‘foods’ that contain high to very high quantities of these ‘good fats’ are almond, walnut, flaxseed, olive, canola, chia seed, pistachio, fish oil especially cod liver oil.

Never forget the Vitamins & Minerals

One can never over-emphasize the importance of flaxseeds in the daily diet. They are a rich source of natural omega 3 fatty acids, vitamin B1 and B6 and are one of the most nutrient rich foods that also contain protein, dietary fibre, magnesium, manganese, phosphorous and selenium. Flaxseeds are low in carbs and therefore, very useful for someone looking to shed weight. They are also good for cardiac health as they lower cholesterol levels and the antioxidants in them slow down the process of aging.

How much fibre is enough?

We often ignore the importance of another ‘food’ in our diet and that is dietary fibre. Some of the above-mentioned foods do contain dietary fibres in large quantities and should form a part of the daily diet no matter whether the person is training or is in the midst of an event. I say this because a lot of literature on the internet advises against eating fibre and protein rich diet the day before the event and in fact advises eating pasta. Since most of the literature is from the perspective of the West, this advice may hold well in that context but my advice to an Indian runner would be to go for the same diet that one is used to eating which may be Roti, Idli, rice, Dosa, etc.

The night before the big race

If you are used to eating Daal, Roti, Kheera, rice and Dahi as your regular diet, there is absolutely no harm eating it the night before the event. There is absolutely no sense going on a hunt the evening before an event for a restaurant that serves pasta if you have gone to a new city to run in an event. Just stick to familiar foods that have worked for you during the training, if they have worked for you so far they would surely work now. Remember, the day before the event or a marathon is not the right time to try a new food in a new city! In fact, eating familiar food will actually prevent the constipation on the morning of your event and save you precious time to enable you to reach the event fresh and in time.

Fitness and a healthy eating has to be a continuous journey and not a time bound target for a runner or a fitness person. I would conclude by giving another important advice – spicy and oily foods the day before the event whether or not you are used to eating them, are an absolute ‘No’!


Dharminder Sharma is an Indian Forest Service Officer (IFS) who has been running long distances for more than ten years. He has attended most of the major marathons in India and a few abroad. He has also started many running clubs in the Northern Indian region and organising quality runs for runners is one of his many passions

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Nutrition Comments Off on Best Food for Runners |

Best Food for Runners

Every runner knows that it is important to eat the right kinds of foods to fuel their running, writes Sowmya Ganesh, founder of Coubutu Juices, Chennai.
Liz Applegate, a director of sports nutrition says that “with a little more attention to whole, real foods, runners don’t have to rely on energy drinks, bars and gels at all.”  Real food is everything! Here is a list of real, natural foods, that would be vital to all runners.
This simple bi-product of cheese is super rich in amino acids and can be absorbed by the body faster than other proteins, helping to speed up your muscle repair. You can consume whey in the form of a smoothie, where the proteins can be broken down to repair your body and the fibre to satiate you.
Almonds are very rich in the antioxidant Vitamin E, which improves muscular strength and endurance. It is also rich in protein and heart-healthy fats. A dose of almonds can be best enjoyed in the form of a nourishing almond milk, which is nutritionally dense thanks to a large dose of almonds being pressed to milk. You can even consume it in your breakfast smoothie for added nutrition.
One of our most favourite foods, bananas, are real energy boosting foods for a reason. They contain large amounts of potassium, which is essential for runners as it helps maintain electrolyte balance in the body, as well as reduce fatigue. Make the best of bananas by introducing them in your breakfast in the form of a healthy smoothie, where the potassium can kick start your day.
This leafy green is high in vitamin A and can protect your muscles from damage. It is also high in calcium, increasing bone strength, which can reduce stress fractures (an injury common with runners). Spinach contains a lot of iron, essential for boosting your energy levels. Give yourself a good dose of spinach in the form of a green juice. This could be the best way to start your day, by allowing your body to absorb all the nutrients a healthy green juice has to offer!
A 100g of broccoli would have you fulfilling your daily requirements for Vitamin C and Vitamin K! These vitamins help the body repair from running related injuries and also assist with bone strengthening. This is important so your body can be protected from stress fractures. A good way to get this into your diet would be to add it into your salads. You can also gain maximum benefit by consuming it in your green juice!
Black Rice
Here is a super rich wholegrain carbohydrate loaded with antioxidants. This is great for runners to get their daily carbohydrate needs. The conversion of carbohydrates into glucose is essential as this is the main source of energy for the body. Black rice is best consumed in salads, along with an accompaniment of other protein and healthy fat-rich elements such as broccoli, cheese, nuts, etc.
This gut-healthy healer is rich in protein and calcium. The live cultures in yogurt help introduce healthy bacteria to your digestive tract, helping it function to it’s best. Always remember to choose yogurt without added sugars as that is the healthiest option for consuming yogurt. When water gets too boring, hydrate with a rich probiotic drink. Not only will it hydrate you but it will also keep you feeling full.
And finally, water! Say no to sports drinks and energy drinks with are high in additives, preservatives, and sugar. Choose to hydrate naturally with the best fluid from nature – water.
Running can drain you of nutrients so its always better to fuel up the right way!
Sowmya (1)
Sowmya Ganesh’s career path at different stages and today started Coubutu, India’s first subscription based health food and beverage company along with husband Ganesh Krishnan. Starting small with one product and having added a whole range of products spiraling it in to an impressive nutrition brand, successfully transforming people’s lifestyles every single day.


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