Here are 2 diet mistakes runners make and how to avoid them:
Mistake 1: Not taking enough protein
High Protein Diet
Protein has been associated with building big muscles and weight lifting. Therefore many runners make the assumption that they don't need adequate intake of it, only to witness their performance failing and suffering greatly fro the lack of this important nutrition piece.
Protein is essential for normal physiological functions. Not only as an auxiliary source of energy to be used beside Carbs and Fat. Protein is the key to the process of renewal and recovery that the body goes through after any training session.
Therefore, if your protein intake is deficient, you will experience poor recovery, defenselessness to infections and injuries. Protein is also vital for feeling sated and full for long hours. Having adequate intakes of protein with each serving of food will leave you feeling fulfilled and satisfied for longer periods of time, thus you won't have hunger pangs as much.
Just be ware of not taking too much of it, because the excess intake can be converted easily into body fat.
How much protein do you need?
The answer depends on many factors including your weight, weight management plan, and the intensity of your training.
Runners need a higher intake of protein than inactive individuals; Beginner runners especially require a elevated amount of protein in order to sustain muscles mass development and speed up the recovery process. Hence, during periods of vigorous development and growth, protein needs are superior.
Mistake 2: Not enough calories
Running burns more calories per minutes than most other training programs. Even if your reason behind starting a running program is to lose weight-you won't make it far down the road if you are not addressing your calorie needs properly.
What you eat and when you eat before, throughout, and after your sessions has an enormous impact on your performance and recovery. If you are not addressing your calorie needs properly, your body will not have the necessary fuel to function properly.
This will usually cause physical and mental fatigue, loss of motivation and enthusiasm, and if pushed to the extreme your body will shut down and thus cause unnecessary damage to yourself.
The solution:
You shouldn't underestimate the importance of nutrition. A sufficient amount of carbohydrates should be taken in before heading out of the door in order to guarantee that an adequate amount of energy is available during the entire running work out. Pick a meal that's high in carbohydrates and lower protein, fat and fiber, and avoid high-fiber, high-fat foods since they may cause gastrointestinal distress.