4 tips for optimal eating while training for a race

Proper nutrition is a vital part of any runner's training plan. By refuelling after a run, eating nutrient-dense foods and consuming enough protein and carbs, your body will be fully prepared to tackle training. Read on for tips for optimal eating while training for a race.

• Protein and carbohydrates should be a staple in any runner's diet.
• Protein is vital for muscle recovery after a workout.
• Muscles require protein to grow, so for those looking to build muscle, protein is especially important.
• Carbohydrates, on the other hand, are an easily accessible form of fuel.
• Many runners experience a sudden, overwhelming fatigue after running for a couple of hours.
• This is because the body has depleted its store of carbohydrates and started to rely on fat for fuel.
• Fat doesn't burn as quickly as carbs, so there is a period of intense tiredness during the switch over.
• Eating enough carbohydrates can help you maintain an even level of energy throughout your run.

• You may not feel hungry immediately after running, but 30 to 60 minutes after a workout is when your muscles are the most receptive to protein.
• Refuelling with a protein-rich, low-fat snack can help build muscle, speed up recovery and fight off the intense hunger many runners experience a few hours after a long run.
• If you can't stomach real food, low-fat chocolate milk or a protein shake are good alternatives.

• You just ran 10 km, so that extra big slice of chocolate cake can't possibly do any damage, right? While that's a tempting thought, indulging too often after a run can lead to weight gain.
• In fact, many runners notice that during marathon training, they actually pack on a few pounds in spite of the hours they spend running each week.
• There's nothing wrong with a treat now and then but only in moderation.

• On the flip side, some runners eat too little to properly fuel their training.
• Because losing a few pounds can boost performance, it's easy to fall into the trap of restricting calories too much.
• Female runners in particular are prone to a condition called the female athlete triad,where excessive dieting leads to amenorrhea (failure to menstruate) and bone loss.
• Running burns some serious calories, and it's important to adequately replenish them with nutrient-rich foods.
• Otherwise, you may find yourself lethargic, injury-prone and run down.