Nutrition Basics for ALL Runners

Often runners interested in sports nutrition want to dive straight into nutrition specific to their training, however it’s vital that everyday nutrition is optimal so we’ll be sharing our recommendations for ensuring your nutrition basics are consistently in place so you can get the best from your sports nutrition.

We truly believe that consistently putting the Nutrition Basics in place every single day gives everyone and especially runners a foundation for great health, wellbeing and energy. You really need to have these important foundations in place before applying sports nutrition specifics to your running plan to get the best results. If not it’s a bit like wallpapering before you prepare the wall!

We will be sharing our thoughts on 3 important aspects of Nutrition Basics for ALL Runners which are:

1. Quality of Food
2. Plate Balance
3. Timing of Meals and Snacks

LISTEN HERE Episode 11: Nutrition Basics for ALL Runners

SHOW NOTES

05:24

Why the quality of your food is an important part of Nutrition Basics for all Runners.

12:40

Are there are female factors to consider when choosing foods e.g. consider potential toxins in foods (pesticides, chemicals that may have contaminated food during farming, processing and packaging), and how endocrine disruptors may be affect hormonal function and balance.

17:56

Tips on how to purchase foods wisely and how to minimise toxins.

23:36

Using a plate balance concept to ensure you are balancing macronutrients and plant foods, helping to manage portion sizes and balance blood sugar.

26:58

Understanding low GL carbohydrates and their impact on blood sugar balance.

35:33

The importance of eating vegetables every day e.g. eating a rainbow and having lots of variety and how that supports both immune and digestive health.

39:59

The timing of meals and snacks and why this is key for everyday health.

FEMALE FACTORS

There’s an important female factor to think about – toxicity and toxic load:

• Toxic load of chemicals – from processed foods/packaging/pesticides/chemicals
• Endocrine disruptors are a category of chemicals that alter the normal function of hormones.
• When chemicals from the outside get into our bodies, they have the ability to mimic our natural hormones; blocking or binding hormone receptors.

A key area to focus on:

• Xenoestrogens are a sub-category of the endocrine disruptor group that specifically have estrogen-like effects.
• Oestrogen is important for bone growth, blood clotting and female and male hormones
• When xenoestrogens enter the body they increase the total amount of oestrogen resulting in a phenomenon called, oestrogen dominance
• Xenoestrogens are not biodegradable so, they are stored in our fat cells.
• Build up of xenoestrogens have been indicated in many female conditions including: breast cancer, obesity, infertility, endometriosis, fibroids, heavy periods, early onset puberty, miscarriages.

It’s important to remember you can’t avoid these toxin completely, but you can do the BEST you can! Buying/choosing your food in the way we’ve already discussed and washing fruit and vegetables and peeling non organic F&V and try to buy packaging free and store and cook food away from plastic.

KEY TAKEAWAYS

• Quality of Food – minimise processed and junk foods, buy fresh, seasonal, local and organic where possible. Minimise exposure to pesticides, chemicals, additives, packaging in your food.
• Plate Balance – basic formula is ¼ plate of protein, ¼ plate of Low GL carbohydrate, ½ plate of non root vegetables, eat a rainbow, ensure you have lots of variety of different foods and adjust portions sizes to suit your physique/size.
• Timing of Meals and Snacks – eat regularly – have meals evenly spaced e.g. 5 hours apart, avoid grazing, have 12 hours of no eating between dinner and breakfast, use protein based snacks strategically if required.
• Be consistent in your habits and food plan – every day.
• Get your Nutrition Basics in place – then start to adjust your food plan to meet your training and race requirements.

Related Episodes:

Sports Nutrition Foundations for Female Runners


Macronutrients to Help Runners go Faster and Longer

Disclaimer:

The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment. If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible.