Runners Diet Question

Fit_Lean_Priya

i am training for first half Marathon race(in 3 weeks), and want some Diet Tips

tips like what food do you avoid or add in your diet to help in running
and what food do you eat after long run(during training period)

or any do and dont's you want to share with a newbie

Carrieendar

There are two great books on this by Matt Fitzgerald that I love: Racing Weight and The New Rules of Marathon and Half MArathon Nutrition. Both have some great advice on diet and nutrition.

I like that he concentrates on raising the overall level of your diet quality. So, he isn't saying "don't eat white bread"; instead, he has categories of foods you should look to eat more of than other categories. For example, you should eat more whole grains and less refined grains.

After a long run, I eat a meal that has a high carb count and some protein in there as well. Some go-to post long run meals (which are always breakfast for me) are egg and veggie wrap with fruit on the side, whole wheat toast with almond butter and banana with fruit juice, or kashi go lean cereal with nuts, berries and milk.

SonicDeathMonkey80

Couple days before, ditch dairy, fiber, fried, and slower digesting foods (like steak). Don't be trying that new Japanese fusion restaurant either - go with familiar, low threat foods.

Post race? Go nuts.

saskie78

Ditto what Carrie said! Also, after hard training sessions, I usually try to eat something small right away (i.e., something that can be sitting in the trunk of my car). Often chocolate milk (Tru moo, or something in one of those asceptic containers) and a banana will do in a crunch. Or if the temps aren't too high, fruit and yogurt.

Fit_Lean_Priya

Carrie, i will check these 2 books out, Thanks.

thanks Doug, Saskie, will keep the points in mind

DavidMartinez2

In the avoid column: anything you do not normally eat.

aldousmom

I agree with the advice avoid eating what you don't normally eat before races and long runs. (i eat fibrous foods, but all the time so those are fine for me to eat, even in the starting line)
I love Brendan Brazier's books about fueling for endurance athletes. If you've got weight to lose, it's easier to do during your off season.
After running, I try to eat high quality carbs or protein to aid in recovery. No crap. Actually I've found the "no crap" approach to work fairly well in most endurance running situations, ha ha ha.

Fit_Lean_Priya

thanks for the pointers, will keep them in mind