Eating For A 5K Run
Eating for a 5k run is a little different
to most other ways of eating, if you want to become a good runner, you’ll need to approach the way
you eat in a slightly different way.
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lighter you are, the easier and faster you’ll run, but most 5k runners don’t enter a 5k race for speed, so
eating for a 5k run is of a lesser importance.
You’ll burn off calories during training, so
to improve performance you may need to eat more. If you’re overweight then this maybe a hindrance
to your progress. Being lighter will definitely help you to run faster, further and with less
stress on the joints.
become a better 5k runner, your body needs good quality fuel. The types of foods you eat
needs to change if you’re running regularly. A typical weight loss program might require somewhere
in the region of 50 – 60 % carbohydrates, a serious runner
may need anywhere up to 70% calories from complex carbohydrates.
Your body will always use carbohydrates as its
first choice for fuel, but fats are also required in the process of producing energy. If there
aren’t enough being provided in the diet, it will be taken from your body’s fat stores.
You’ll also need an intake of good quality
lean proteins to help rebuild and repair damaged cells, caused through training.
When you’re eating for a 5k run, the ideal
ratio of nutrient intake is: -
Carbohydrates = 65%, Protein – 15%, Fats –
Remember the quality of foods you
choose is important, so select foods as near to their natural state as possible with the
least amount of processing. Choose low fat, low sugar foods as much as possible, but
treat yourself once or twice a week if you want to.
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